Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round (40min time cap)
Once more than 10 reps can be performed, move up in progression. 20 min EMOM Of
even min Death by Push ups (scale up to clapping push ups by ability.) -odd min Death by Ring rows (scale up to deficit RR or Strict Chin ups by ability)
WOD 13/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping Pull ups (Chin over the bar/C2B)/ Bar muscle ups.
MetCon: OPEN 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg.
Women use 25kg.
*Ask coach for scaling options.
WOD 11/8/17
/in WOD /by Maayan Moskow“BEAR COMPLEX”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round
(40min time cap)
Endurance:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
60kg, Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups
WOD 10/8/17
/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.
20 min EMOM Of
even min Death by Push ups (scale up to clapping push ups by ability.)
-odd min Death by Ring rows (scale up to deficit RR or Strict Chin ups by ability)