Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: Complete For Time 25 HSPU 50 Box Jumps 60/50cm 25 C2B Pull ups 100 DU 25 Toes 2 Bar 25 Cal row A) HRPU-Pull ups by ability- SU- Vups. B) Pike Push Ups- Pull usp by ability-K2E C+) Rx’d *Cashout (mandatory) 10 min EMOM 25 sec. ME KB Russian Swings 24/16kg.
Strength: Deadlift/Lunges (stationary) A) Deadlift 5*5*5RM. B+C) Lunges 5*5*90% 5RM D) Front Rack Lunges 5*5*90% 5RM MetCon: “Bad Karma”
For Time
50-40-30-20-10 reps of Barbell Curls (20/15kg)
10-20-30-40-50 reps of Kettlebell Swings (24/16kg)
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.
WOD 26/7/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Strict Press 5*5*90% 5RM
MetCon: “Coe” 10 rounds for time of
10 Thrusters 42.5/30kg
10 Ring Push Ups
*Ask coach for scaling.
WOD 25/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
MetCon: Complete For Time
25 HSPU
50 Box Jumps 60/50cm
25 C2B Pull ups
100 DU
25 Toes 2 Bar
25 Cal row
A) HRPU-Pull ups by ability- SU- Vups.
B) Pike Push Ups- Pull usp by ability-K2E
C+) Rx’d
*Cashout (mandatory)
10 min EMOM
25 sec. ME KB Russian Swings 24/16kg.
Olympic weightlifting WOD 25/7
Endurance
5RFT
1k Row
15 STRICT Press (35/25)
30 Barbell Step Ups (35/25; 50/40)
WOD 24/7/17
/in WOD /by Maayan MoskowStrength: Deadlift/Lunges (stationary)
A) Deadlift 5*5*5RM.
B+C) Lunges 5*5*90% 5RM
D) Front Rack Lunges 5*5*90% 5RM
MetCon: “Bad Karma”
For Time
50-40-30-20-10 reps of Barbell Curls (20/15kg)
10-20-30-40-50 reps of Kettlebell Swings (24/16kg)
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.