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: “B-1” 3RFT 400m Run 21 (A) KB Swings 24/16kg 15 Knees 2 Elbows 9 Ring Dips *Ask Coach for modifications. ————————— Olympic Weightlifting WOD
WOD 12/10/17
/in WOD /by Maayan MoskowStrength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift 5*5*90%5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)
MetCon: Partner WOD
20 min AMRAP
P-1 5 OHS 10 situps
P-2 200m run
A) OHS By ability, Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
E) 80/42.5kg
WOD 11/10/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C,D,E) Push Press 5*5*90% Push Press
MetCon:
Complete 2 rounds in front of running clock
1min Cal Row
1min Push Press 42.5/30kg
1min Med Ball cleans 20/12lb
1min SDLHP 42.5/30kg
1min Burpees
1min Hang Power Cleans 42.5/30kg
2min Rest Between
*Ask Coach For modifications. .
WOD 10/10/17
/in WOD /by Maayan MoskowSkill: 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: “B-1” 3RFT
400m Run
21 (A) KB Swings 24/16kg
15 Knees 2 Elbows
9 Ring Dips
*Ask Coach for modifications.
—————————
Olympic Weightlifting WOD
Endurance:
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
35/25kg. sumo deadlift high pulls, 20 reps
60/50cm box jumps, 20 reps
35/25kg. push presses, 20 reps
Row 20 calories
Rest 1 minute