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: 4 RFT 25 DU 20 Wall Balls 20/12lb 15 Toes 2 bar (Toes 2 rings/K2E/V-ups) Ask coach for MOD. ———————- Olympic Weightlifting WOD
20min to establish 3RM TnG Snatch
E2MOM 16 3 TnG S2OH start at 60% add weight by feel
Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: 21-15-9-6-3 reps of HSPU (Pike Push ups/KB Push press 16/12kg) Toes to bar (toes to rings/k2e/V-ups) KB swings 32/24kg Ask coach for MOD.
WOD 24/10/17
/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: 4 RFT
25 DU
20 Wall Balls 20/12lb
15 Toes 2 bar (Toes 2 rings/K2E/V-ups)
Ask coach for MOD.
———————-
Olympic Weightlifting WOD
Endurance:
For Time:
“99”
Run 1600m
33 Push Ups
Run 1600m
33 Squats
Run 1600m
33 Burpees
WOD 23/10/17
/in WOD /by Maayan MoskowStrength: Squats
A. Back Squat 5*5 EW
B. Back Squats est 5RM
C. +D. Front Squat est 5Rm (or 5*3 90% 5RM)
E. Squat Clean est. 1RM
Metcon:
12 min ladder of:
3 Cleans
3 Burpee OTB
6
6
9
9
…
…
A. KBS 16/12kg-Burpeee
B. 30/20
C. 42.5/30
D. 50/35
E. 60/42.5
WOD 22/10/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: 21-15-9-6-3 reps of
HSPU (Pike Push ups/KB Push press 16/12kg)
Toes to bar (toes to rings/k2e/V-ups)
KB swings 32/24kg
Ask coach for MOD.