Once more than 10 reps can be performed, move up in progression. MetCon: 9-15-21-15-9 reps of
Bumper Plate G2OH Ring Dips Straight leg sit ups A) 10/5 kg- Dips by ability B) 15/10- Dips By ability C) 20/15kg- Ring dips D) 25/20kg- STRICT Ring Dips.
Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon:20min EMOM -Even min 3 Snatches 60/42.5kg -Odd min 3 Clean&jerks 60/42.5kg *ask coach For scaling Options.
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*5*90% 5RM Perform for reps: Tabata “LEGZZZ” Tabata Air Squat – rest 1 min Tabata Lunges – rest 1 min Tabata Row – Rest 1 min Tabata Lunges
WOD 30/7/17
/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: 9-15-21-15-9 reps of
Bumper Plate G2OH
Ring Dips
Straight leg sit ups
A) 10/5 kg- Dips by ability
B) 15/10- Dips By ability
C) 20/15kg- Ring dips
D) 25/20kg- STRICT Ring Dips.
WOD 28/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
MetCon:20min EMOM
-Even min 3 Snatches 60/42.5kg
-Odd min 3 Clean&jerks 60/42.5kg
*ask coach For scaling Options.
Endurance:
33:30 min AMRAP
100 Mountain Climbers
75 Russian KB Swings (20/12)
50 lateral hurdle jumps
25 Butterfly Sit Ups
5 min Rest
7 min AMRAP
Burpees to target
WOD 27/7/17
/in WOD /by Maayan MoskowStrength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*5*90% 5RM
Perform for reps:
Tabata “LEGZZZ”
Tabata Air Squat
– rest 1 min
Tabata Lunges
– rest 1 min
Tabata Row
– Rest 1 min
Tabata Lunges
Olympic weightlifting WOD 27/7: