Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press establish 5RM C,D,E) Push Press establish 5RM. MetCon: 5 Rounds for time 15 Push Press 35 Double unders A) 20/15kg-SU B) 30/20kg- DU by ability C) 42.5/30kg-DU D) 50/35kg-DU E) 60/42.5kg- UNBROKEN DU
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D) Front Squat establish 5RM. E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean MetCon: “OPEN 13.4”
As Many Reps as Possible in 7 minutes
3 Clean-and-Jerks (60/42.5 kg)
3 Toes-to-Bars
6 Clean-and-Jerks (60/42.5kg)
6 Toes-to-Bars
9 Clean-and-Jerks (60/42.5kg )
9 Toes-to-Bars
12 Clean-and-Jerks (60/42.5kg )
12 Toes-to-Bars
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.
WOD 18/10/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press establish 5RM
C,D,E) Push Press establish 5RM.
MetCon: 5 Rounds for time
15 Push Press
35 Double unders
A) 20/15kg-SU
B) 30/20kg- DU by ability
C) 42.5/30kg-DU
D) 50/35kg-DU
E) 60/42.5kg- UNBROKEN DU
WOD 17/10/17
/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: “Open 12.4”
As Many Reps as Possible in 12 minutes
150 Wall Balls (20/12 lbs)
90 Double-Unders
30 Muscle-Ups
Ask coach for modifications.
————————
Olympic Weightlifting WOD
Endurance:
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Cashout: ???
WOD 16/10/17
/in WOD /by Maayan MoskowStrength: Squats
A) Back Squat 5*5*5EW
B) Back Squat Establish 5RM
C+D) Front Squat establish 5RM.
E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean
MetCon: “OPEN 13.4”
As Many Reps as Possible in 7 minutes
3 Clean-and-Jerks (60/42.5 kg)
3 Toes-to-Bars
6 Clean-and-Jerks (60/42.5kg)
6 Toes-to-Bars
9 Clean-and-Jerks (60/42.5kg )
9 Toes-to-Bars
12 Clean-and-Jerks (60/42.5kg )
12 Toes-to-Bars
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.
*Ask Coach for modifications.