Strength: Press A) Shoulder Press 5*5*EW B+) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: “Elizabeth” 21-15-9 Reps Of Cleans 60/40kg Ring Dips (10min time cap) *Ask coach for Modifications.
Strength: Complete Missed Lift. MetCon: In teams Of 2 perform for time. 100 OH Lunges 20/15kg 50 Box Jumps 60/50 cm 50 Pull ups 100 DU P1- WOrk P2- Holds 32/24kg kb.
WOD 25/9/17
/in WOD /by Maayan MoskowStrength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*3*90%5RM
C,D,E) Front Squat 5*3*90% 5RM.
D+) Establish 1RM Squat Clean.
MetCon”: “Nancy” 5 RFT
400m Run
15 OHS 42.5/30kg
*Ask coach for modifications.
WOD 24/9/17
/in WOD /by Maayan MoskowStrength: Press
A) Shoulder Press 5*5*EW
B+) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: “Elizabeth”
21-15-9 Reps Of
Cleans 60/40kg
Ring Dips
(10min time cap)
*Ask coach for Modifications.
WOD 23/9/17
/in WOD /by Maayan MoskowStrength: Complete Missed Lift.
MetCon: In teams Of 2 perform for time.
100 OH Lunges 20/15kg
50 Box Jumps 60/50 cm
50 Pull ups
100 DU
P1- WOrk
P2- Holds 32/24kg kb.