WOD 19/7/17 July 18, 2017/in WOD /by Maayan MoskowStrength: Overhead Press A) Strict Press 5*5*5RM. B+) Strict Press 3*5*90% 5RM MetCon: For Time 50-40-30-20-10 reps of One Arm OH Lunges 25-20-15-10-5 reps of Ring Dips A) BW Lunges- Dips by ability B) 12/8kg- Dips by ability C) 16/12kg- ring dips D) 24/16kg- /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-18 20:31:582017-07-18 20:31:58WOD 19/7/17
WOD 18/7/17 July 17, 2017/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: AMRAP – 3 Rds of 10 min work + 2 min rest Rd 1: 7 thruster 7 burpees 7 pullups Rd 2: 7 HPC 7 burpees 7 T2B Rd 3: 7 S2OH 7 burpees 7 diamond pushups A) Ask coach for modifications B) 30/20kg- Pull ups by ability C+) 42.5/30kg- Pull ups Olympic weightlifting WOD: Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance. 7 rds, start @50% add weight by feel Pushpress 6x3x70% Deficit clean pulls 3x3x95% 3x3x105% Front squat3x3x75% 3x2x85% Endurance WOD: Buy In: 1k Row Test Metcon: 30 min AMRAP 10 V-Ups 20 Wall Balls 50 m Suitcase Carry (24/20) 250m Row /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-17 20:22:082017-07-17 22:34:44WOD 18/7/17
WOD 17/7/17 July 16, 2017/in WOD /by Maayan MoskowStrength: Deadlift/Lunges (stationary) A) Deadlift 5*5*5RM. B+C) Lunges 3*5*90% 5RM D) Front Rack Lunges 3*5*90% 5RM MetCon: 6 Rounds for reps 3min Work/ 3 min rest 3 OHS 5 HSPU 7 Sumo DL High Pull ups A) OHS By ability- 15/12kg20/15kg.-HRPU- JUmping Pull ups. B) 30/20kg- Pike Push Ups- C) 40/30kg D) 50/35kg-Strict HSPU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2017-07-16 21:43:072017-07-16 21:43:07WOD 17/7/17
WOD 19/7/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Strict Press 3*5*90% 5RM
MetCon: For Time
50-40-30-20-10 reps of
One Arm OH Lunges
25-20-15-10-5 reps of
Ring Dips
A) BW Lunges- Dips by ability
B) 12/8kg- Dips by ability
C) 16/12kg- ring dips
D) 24/16kg-
WOD 18/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
MetCon: AMRAP – 3 Rds of 10 min work + 2 min rest
Rd 1:
7 thruster
7 burpees
7 pullups
Rd 2:
7 HPC
7 burpees
7 T2B
Rd 3:
7 S2OH
7 burpees
7 diamond pushups
A) Ask coach for modifications
B) 30/20kg- Pull ups by ability
C+) 42.5/30kg- Pull ups
Olympic weightlifting WOD:
Endurance WOD:
Buy In: 1k Row Test
Metcon:
30 min AMRAP
10 V-Ups
20 Wall Balls
50 m Suitcase Carry (24/20)
250m Row
WOD 17/7/17
/in WOD /by Maayan MoskowStrength: Deadlift/Lunges (stationary)
A) Deadlift 5*5*5RM.
B+C) Lunges 3*5*90% 5RM
D) Front Rack Lunges 3*5*90% 5RM
MetCon: 6 Rounds for reps
3min Work/ 3 min rest
3 OHS
5 HSPU
7 Sumo DL High Pull ups
A) OHS By ability- 15/12kg20/15kg.-HRPU- JUmping Pull ups.
B) 30/20kg- Pike Push Ups-
C) 40/30kg
D) 50/35kg-Strict HSPU