Strength: Dips By Ability 1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips. 2) 5-10 reps- 5*5 reps *90% 3RM 3) 10+: 5*4 reps*95% 3RM MetCon: 18min AMRAP 6 Ring Dips 12 G2OH 18 OH Lunges A) Dips by ability- 10/5kg Plate B) Dips by ability- 15/10kg C) Ring dips- 20/15kg D) Strict ring dips-25/20kg.
Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) METCON: “Jeremy” 21-15-9 reps of OHS 42.5/30kg Burpees (OTB) Ask coach for scaling options. *Cashout (mandatory) 10 min EMOM 20 sec. ME KB Russian Swings 24/16kg
Endurance:
10 Rounds for Time:
10 Thrusters (30/20)
8 Burpees
50 Double-unders
*If can’t consistently do DU, sub 15 Box Jump
*Focus on maintaining similar pace through rounds 1-10*
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 3*5*90% 5RM MetCon: Perform 4 rounds For Reps in Front Of Running Clock 1min BW Deadlift (scale to ¾ BW/1/2 BW) 1min Box Jumps 60/50cm (step Ups) 1min Cal row 1min V-ups (quality reps only!!) *2 min rest between rounds.
Olympic weightlifting WOD 20/7:
Split jerk from racks 15 minutesto est 1 RM of the day (technical) then:
WOD 23/7/17
/in WOD /by Maayan MoskowStrength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 5*5 reps *90% 3RM
3) 10+: 5*4 reps*95% 3RM
MetCon: 18min AMRAP
6 Ring Dips
12 G2OH
18 OH Lunges
A) Dips by ability- 10/5kg Plate
B) Dips by ability- 15/10kg
C) Ring dips- 20/15kg
D) Strict ring dips-25/20kg.
WOD 21/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
METCON: “Jeremy”
21-15-9 reps of
OHS 42.5/30kg
Burpees (OTB)
Ask coach for scaling options.
*Cashout (mandatory)
10 min EMOM
20 sec. ME KB Russian Swings 24/16kg
Endurance:
10 Rounds for Time:
10 Thrusters (30/20)
8 Burpees
50 Double-unders
*If can’t consistently do DU, sub 15 Box Jump
*Focus on maintaining similar pace through rounds 1-10*
Cash Out: Tabata Row for Meters
WOD 20/7/17
/in WOD /by Maayan MoskowStrength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 3*5*90% 5RM
MetCon: Perform 4 rounds For Reps in Front Of Running Clock
1min BW Deadlift (scale to ¾ BW/1/2 BW)
1min Box Jumps 60/50cm (step Ups)
1min Cal row
1min V-ups (quality reps only!!)
*2 min rest between rounds.
Olympic weightlifting WOD 20/7: