1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU MetCon: 12min AMRAP 5 Power Cleans 7 Ring Dips 9 Toes 2 Bar (K2E/V-ups) A) 16/12kg SDLHP-Dips by ability-Vups B) 40/25kg- dips by ability- K2E C) 50/30kg- Ring dips D) 60/35kg- ring dips E) 60/42.5kg- Strict Ring Dips- Strict toes 2 bar
Endurance:
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
Strength: Deadlift. A) Deadlift 5*5*EW B) Deadlift establish 5RM. C,D,E) Clean Pull 5*3*90% 3RM (Use straps) MetCon: 15-10-5 reps of Snatch Burpee box over 60/50cm A) Ask coach for specific instructions B) 30/20kg C) 42.5/30kg D) 60/35kg E) 70/42.5kg ——————— Olympic Weightlifting WOD
WOD 27/10/17
/in WOD /by Maayan MoskowSkill/strength: Ring Muscle Ups
Strength:
By ability
10 min EMOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: 12min AMRAP
5 Power Cleans
7 Ring Dips
9 Toes 2 Bar (K2E/V-ups)
A) 16/12kg SDLHP-Dips by ability-Vups
B) 40/25kg- dips by ability- K2E
C) 50/30kg- Ring dips
D) 60/35kg- ring dips
E) 60/42.5kg- Strict Ring Dips- Strict toes 2 bar
Endurance:
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5kg/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5kg/100kg
WOD 26/10/17
/in WOD /by Maayan MoskowBAR-LYMPICS THIS SATURDAY AT MIKE’S PLACE!
Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift establish 5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)
MetCon: 15-10-5 reps of
Snatch
Burpee box over 60/50cm
A) Ask coach for specific instructions
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
E) 70/42.5kg
———————
Olympic Weightlifting WOD
WOD 25/10/17
/in WOD /by Maayan MoskowBAR-LYMPICS THIS SATURDAY 19:00 AT MIKE’S PLACE!
Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press establish 5RM
C,D,E) Push Press establish 5RM (If done Last week perform 5*3*90% 5RM)
MetCon: 9min AMRAP
6 Pull Ups
9 Thrusters
A) J. Pull ups-20/15kg
B) Pull ups by ability – 30/20kg
C) 42.5/30kg-Pull ups
D) 42.5/30kg- C2B Pull Ups
E) 50/35kg-C2B Pull ups