Once more than 10 reps can be performed, move up in progression.
For Time: 10 One arm Push Press 20 Toes to bar 10 One Arm Push Press 40 Box Jumps 60/50cm 10 One Arm Push press 20 Russian Twists 10 One Arm Push Press A) 10/8kg- Step ups permitted B) 12/10kg C) 16/12kg D) 24/16kg
Endurance:
For Time:
50 over the box burpees
50 DU
50 Butterfly Sit Ups
500 m Row
–
40, 40, 40, 400m- 30, 30, 30, 300 m- 20, 20, 20, 200 m, 10, 10, 10 100 m
C+) Find 5RM Front squat. MetCon: 3 Rounds For Reps Of 3min AMRAPs
3 Squat Cleans 6 Burpee high Jumps 9 Deadlifts *Rest 2min Between Rounds A) Ask coach For Specific Instructions. B) 35/25kg C) 50/35kg D) 60/42.5kg D+) 82.5/60kg
WOD 2/8/17
/in WOD /by Maayan MoskowStrength: Deadlift
B+) Find 5RM
MetCon: 5 RFT
20 One Arm Kb Deadlifts
15 KB Swings
10 Goblet Squats
A) 12/8kg.
B) 16/12kg
C) 24/16kg
D) 32/24kg
WOD 1/8/17
/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.
For Time:
10 One arm Push Press
20 Toes to bar
10 One Arm Push Press
40 Box Jumps 60/50cm
10 One Arm Push press
20 Russian Twists
10 One Arm Push Press
A) 10/8kg- Step ups permitted
B) 12/10kg
C) 16/12kg
D) 24/16kg
Endurance:
For Time:
50 over the box burpees
50 DU
50 Butterfly Sit Ups
500 m Row
–
40, 40, 40, 400m- 30, 30, 30, 300 m- 20, 20, 20, 200 m, 10, 10, 10 100 m
WOD 31/7/17
/in WOD /by Maayan MoskowStrength: Squat
C+) Find 5RM Front squat.
MetCon: 3 Rounds For Reps Of
3min AMRAPs
3 Squat Cleans
6 Burpee high Jumps
9 Deadlifts
*Rest 2min Between Rounds
A) Ask coach For Specific Instructions.
B) 35/25kg
C) 50/35kg
D) 60/42.5kg
D+) 82.5/60kg