Strength: 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: 5-7-9 reps of Hang Power Snatch Ring Dips*2 Burpees A) SDLHP*2 16/12kg- Dips by ability B) 30/20kg-Dips by ability C) 42.5/30kg- Ring Dips D) 50/35kg-Ring dips E) 70/50kg-Stirct Ring dips.
WOD 5/10/17
/in WOD /by Maayan MoskowMetcon: in teams of 3:
for time – i go u go
150 pullups
150 wallballs
150 S2OH 60/40
150 situps
1km run together
WOD 4/10/17
/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: 5-7-9 reps of
Hang Power Snatch
Ring Dips*2
Burpees
A) SDLHP*2 16/12kg- Dips by ability
B) 30/20kg-Dips by ability
C) 42.5/30kg- Ring Dips
D) 50/35kg-Ring dips
E) 70/50kg-Stirct Ring dips.
WOD 3/10/17
/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: 5 RFT
3 Bar MU
6 HSPU
9 Pistols
*Ask Coach for modifications.
Olympic Weightlifting WOD
Endurance:
“Andy Light”
For time:
25 thrusters, 52.5/42.5 kg.
50 box jumps, 60/50cm.
75 deadlifts, 52.5/42.5kg.
1.5-mile run
75 deadlifts, 52.5/42.5kg
50 box jumps, 60/50cm.
25 thrusters, 52.5/42.5kg