Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*5*90%5RM C+D) Front Squat 5*5*90% 5RM. E) Squat Clean+3 Front Squat 5*1+3*85% 1RM Clean MetCon: 5-10-15-10-5 reps of Power Clean Triple Unders (DU*3) A) KB Swings 16/12kg-SU*3 B) 30/20kg-TU/Du by ability. C) 42,5/30kg-TU/DU D) 60/42.5kg-TU/UNbroken DU E) 80/50kg -TU
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: In teams of 2 complete 4 rounds for time 20 Ring Push Ups 30 Pull Ups 40 Sit Ups 50 Air Squats P1- Work P2- Rest. *Ask Coach for modifications.
WOD 2/10/17
/in WOD /by Maayan MoskowStrength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+3 Front Squat 5*1+3*85% 1RM Clean
MetCon: 5-10-15-10-5 reps of
Power Clean
Triple Unders (DU*3)
A) KB Swings 16/12kg-SU*3
B) 30/20kg-TU/Du by ability.
C) 42,5/30kg-TU/DU
D) 60/42.5kg-TU/UNbroken DU
E) 80/50kg -TU
WOD 1/10/17
/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: In teams of 2 complete 4 rounds for time
20 Ring Push Ups
30 Pull Ups
40 Sit Ups
50 Air Squats
P1- Work
P2- Rest.
*Ask Coach for modifications.
WOD 29/9/17
/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: “AMANDA”
9-7-5 Reps of
Ring Muscle ups
Squat Snatch 60/42.5kg
*Ask coach for modifications.