Skill: DU/TU Practice MetCon: 8 RFT 2 RMU 3 HSPU 4 Toes 2 Bar 5 Burpees 30 DU/10 TU *Ask coach For Scaling Options
Endurance:
“Kalsu Light”
On the minute
(until you complete 100 reps of thrusters).
5 burpees
max rep thrusters 42.5/27.5 kg
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
Strength: Press A) Strict Press 5*5*5RM B) Strict Press 5*5*90% 5RM C+) Push Press 5*5*90% 5RM MetCon: 8 Rounds For Time 2 HSPU 4 Toes 2 Bar 8 Front Rack KB Lunges A) Ask Coach For specific instructions. B) Pike PU-K2E-16/12kg C) HSPU-T2B-24/16kg D+) Deficit (25/10kg bumper plate) HSPU – T2B- 32/24kg
WOD 12/9/17
/in WOD /by Maayan MoskowSkill: DU/TU Practice
MetCon: 8 RFT
2 RMU
3 HSPU
4 Toes 2 Bar
5 Burpees
30 DU/10 TU
*Ask coach For Scaling Options
Endurance:
“Kalsu Light”
On the minute
(until you complete 100 reps of thrusters).
5 burpees
max rep thrusters 42.5/27.5 kg
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
WOD 11/9/17
/in WOD /by Maayan MoskowStrength:
Squats
A) Back Squat 5*5*5RM.
B) Back Squat 5*5*90% 5RM
C+) Front Squat 5*5*90% 5RM
MetCon:
“Helen”
3 RFT
400m Run
21 American KB Swings 24/16kg
12 Pull ups
“BEAST MODE”
3 RFT
400m RUN
21 KB Snatch 24/16kg
12 C2B Pull Ups
*Ask coach for scaling options.
WOD 10/9/17
/in WOD /by Maayan MoskowStrength: Press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+) Push Press 5*5*90% 5RM
MetCon: 8 Rounds For Time
2 HSPU
4 Toes 2 Bar
8 Front Rack KB Lunges
A) Ask Coach For specific instructions.
B) Pike PU-K2E-16/12kg
C) HSPU-T2B-24/16kg
D+) Deficit (25/10kg bumper plate) HSPU – T2B- 32/24kg