WOD 19/8/17 August 18, 2017/in WOD /by Maayan MoskowWarmup: 36 Burpees Metcon: “The Chief” 5 Rds of 3 min work 1 minute rest 3 Power clean 60/40 6 HRPU 9 Airsquat Happy birthday Maayan! /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-08-18 22:26:202017-08-18 22:26:20WOD 19/8/17
WOD 18/8/17 August 17, 2017/in WOD /by Maayan Moskow Skill : Kipping: Pull Ups/BMU MetCon: “Frantasy Land” For Time 21-15-9 reps of: Thrusters (42.5/30 kg) Pull-Ups 15-12-9 reps of: Thrusters (50/40 kg) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (60/45kg) Bar Muscle-Ups Endurance: “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups 1 Power clean (100/80) Scaling options: Pike Pushups/Push press, 70%1RM clean/Heavy DL /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-08-17 20:25:562017-08-17 20:25:56WOD 18/8/17
WOD 17/8/17 August 17, 2017/in WOD /by Maayan MoskowStrength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU 2) All levels:Gymnastic pull 5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU Once more than 10 reps can be performed, move up in progression. MetCon: 3RFT 30 Sit Ups 20 One Arm KB S2OH A) 12/8kg B) 16/10kg C) 20/12kg D) 24/16kg /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-08-17 00:15:382017-08-17 00:15:38WOD 17/8/17
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WOD 19/8/17
/in WOD /by Maayan MoskowWarmup: 36 Burpees
Metcon:
“The Chief”
5 Rds of 3 min work 1 minute rest
3 Power clean 60/40
6 HRPU
9 Airsquat
Happy birthday Maayan!
WOD 18/8/17
/in WOD /by Maayan MoskowSkill : Kipping: Pull Ups/BMU
MetCon:
“Frantasy Land”
For Time
21-15-9 reps of:
Thrusters (42.5/30 kg)
Pull-Ups
15-12-9 reps of:
Thrusters (50/40 kg)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (60/45kg)
Bar Muscle-Ups
Endurance:
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean (100/80)
Scaling options: Pike Pushups/Push press, 70%1RM clean/Heavy DL
WOD 17/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 3RFT
30 Sit Ups
20 One Arm KB S2OH
A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg