Strength: Deadlift A) Deadlift 5*5*5RM (From Elements 3) B+) Deadlift 4*5*85% 5RM; AMRAP*85% 5RM. 3RFT 40 Russian Swings 30 Wall Balls 20 One Arm Weighted Step Ups A) 12/8kg KB B) 16/10kg KB C) 24/16kg KB D) 32/24kg KB.
Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 4*5*85% 5RM; AMRAP*85% 5RM. C) Front Squat 4*5*85% 5RM; AMRAP*85% 5RM. MetCon: 12-18-24-18-12 reps of Deadlifts BW (Scale to ¾ BW/ ½ BW) OH Reverse Lunges A) 10/5kg B) 15/10kg C) 20/10 kg D) 25/15kg
WOD 9/8/17
/in WOD /by Maayan MoskowStrength: Deadlift
A) Deadlift 5*5*5RM (From Elements 3)
B+) Deadlift 4*5*85% 5RM; AMRAP*85% 5RM.
3RFT
40 Russian Swings
30 Wall Balls
20 One Arm Weighted Step Ups
A) 12/8kg KB
B) 16/10kg KB
C) 24/16kg KB
D) 32/24kg KB.
WOD 8/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping Pull ups/BMU Progression
E2MOM For 20 min
10 Pull ups (try to use kipping)
5 Burpees
Endurance:
2017 CF Games Events, CF DIZ Style:
Triple- G Chipper
100 pull-ups
80 sit-ups
60 pistols, alternating
40-cal. row
20 KB push presses
THEN
Assault Banger
40/30-cal. Row
100 Russian KB Swings
WOD 7/8/17
/in WOD /by Maayan MoskowStrength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 4*5*85% 5RM; AMRAP*85% 5RM.
C) Front Squat 4*5*85% 5RM; AMRAP*85% 5RM.
MetCon: 12-18-24-18-12 reps of
Deadlifts BW (Scale to ¾ BW/ ½ BW)
OH Reverse Lunges
A) 10/5kg
B) 15/10kg
C) 20/10 kg
D) 25/15kg