Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) METCON: In teams OF 3 Perform 25min For reps of P1- 500m row P2-Kipping Pull ups (by ability jumping/ chin OTB/ C2B) P3 rest.
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*3*90% RM MetCon: 9-15-21-15-9 reps of Deadlift One ARM OH lunge A) 80% 5RM DL-10/8kg KB B) 60/40-12/8kg KB C) 85/57.5kg – 16/12kg KB D) 102.5/70kg-24/16kg KB
WOD 16/7/17
/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 *80% #RM
3) 10+: 5*5 reps*90% 3RM
MetCon: 3 RFT
12 Burpees
21 American KB swings
12 Pull Ups
A) Ask coach For specific Instructions.
B) 20/12 kg KB- Pull ups by ability
C) 24/16kg KB- Pull Ups
D) 32/24 kg/ C2B Pull ups
WOD 14/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
METCON: In teams OF 3 Perform 25min For reps of
P1- 500m row
P2-Kipping Pull ups (by ability jumping/ chin OTB/ C2B)
P3 rest.
WOD 13/7/17
/in WOD /by Maayan MoskowStrength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*3*90% RM
MetCon: 9-15-21-15-9 reps of
Deadlift
One ARM OH lunge
A) 80% 5RM DL-10/8kg KB
B) 60/40-12/8kg KB
C) 85/57.5kg – 16/12kg KB
D) 102.5/70kg-24/16kg KB
Olympic weightlifting WOD 13/7: