Strength: Deadlift A) Deadlift 5*5*5RM B+) Deadlift 3*5*90%5RM; AMRAP*90% 5RM MetCon:5 Rounds of 5 Sumo Deadlifts 20 Lunges 25 Double Unders A) Ask coach for specific instructions. B) 60/40kg- DU by ability C) 82.5/60kg-DU D) 102.5/70kg- DU D+) 140/90kg-10 TU
Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM. C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM. MetCon: For Time 30 Wall Ball shots 20/12lb 30 Power Cleans 42.5/30kg 30 Cal row 30 Front Squats 42.5/30kg *Ask coach for scaling Options.
WOD 16/8/17
/in WOD /by Maayan MoskowStrength: Deadlift
A) Deadlift 5*5*5RM
B+) Deadlift 3*5*90%5RM; AMRAP*90% 5RM
MetCon:5 Rounds of
5 Sumo Deadlifts
20 Lunges
25 Double Unders
A) Ask coach for specific instructions.
B) 60/40kg- DU by ability
C) 82.5/60kg-DU
D) 102.5/70kg- DU
D+) 140/90kg-10 TU
WOD 15/8/17
/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: 21-15-9-15-21 reps of
Toes 2 Bar
KB Swings
A) Quality V-ups- 12/8kg
B) K2E-16/12kg
C) T2B-24/16kg
D) Strict toes 2 bar- 32/24kg
Endurance:
For Time
1k Row
100 KBS
1k Row
100 Burpees
1k Row
100 TTB/V-Ups
1k Row
100 Ring Rows
WOD 14/8/17
/in WOD /by Maayan MoskowStrength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM.
C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM.
MetCon: For Time
30 Wall Ball shots 20/12lb
30 Power Cleans 42.5/30kg
30 Cal row
30 Front Squats 42.5/30kg
*Ask coach for scaling Options.