Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*3*90% 5RM C,D,E) Push Press 5*3*90% Push Press MetCon: 3 Rounds for time 400m Run 21 Push Press 12 Toes 2 Bar A) 20/15kg-Vups B) 30/20kg- Vups C+D) 42.5kg/30kg E) 70/50kg-Strict toes 2 bar.
WOD 28/9/17
/in WOD /by Maayan MoskowStrength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift Establish 5RM.
C,D,E) Deficit (10kg Plate) Clean Pull establish 3RM (Use straps)
MetCon: AMRAP Ladder Of
2 Power Cleans
2 Box over Jumps
3 Power Cleans
3 Box Over Jumps
4
4
…
A) 16/12kg SDHP- 60/50cm (Scale by ability) Step ups permitted
B) 30/20kg- 60/50cm, Step ups Permitted.
C) 42.5/30kg-60/50cm box
D) 60/42.5kg-70/60cm
E) 85/55kg Clean-70/60cm
WOD 27/9/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*3*90% 5RM
C,D,E) Push Press 5*3*90% Push Press
MetCon: 3 Rounds for time
400m Run
21 Push Press
12 Toes 2 Bar
A) 20/15kg-Vups
B) 30/20kg- Vups
C+D) 42.5kg/30kg
E) 70/50kg-Strict toes 2 bar.
WOD 26/9/17
/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: 9min AMRAP
7 Burpee Pull ups
8 KB SDHP 32/24kg
*Ask coach for modifications.
Endurance:
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches (42.5kg/30kg)
120 double-unders