Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: 3 Rounds for reps 6min AMRAPs OF 4 Toes 2 Bar 8 Burpees 16 Double Unders 1min Rest Between Rounds *Ask coach for scaling options. *Cashout (mandatory) 10 min EMOM 15 sec. ME KB Russian Swings 24/16kg.
Strength: Deadlift/Lunges (stationary) A) Deadlift 5*5*5RM. B+C) Lunges 5*3*90% 5RM D) Front Rack Lunges 5*3*90% 5RM MetCon: “Fight Gone Bad”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/12 lbs)
1 minute Sumo Deadlift High-Pulls (35/25kg)
1 minute Box Jumps (60/50cm)
1 minute Push Press (35/25kg)
1 minute Row
1 minute Rest Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. *Ask coach for scaling options.
WOD 12/7/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Strict Press 5*3*90% 5RM
MetCon: 12 min AMRAP Ladder Of
3 HSPU
5 OHS
4 HSPU
5 OHS
5 HSPU
5 OHS
6 HSPU
7 OHS
7 HSPU
7 OHS
8 HSPU
7 OHS
9 HSPU
9 OHS
… etc.
A) HRPU- OHS By ability (empty bar/broomstick with proper form) / goblet squat 12/8kg
B) Pike Push Ups – 30/20kg OHS
C) HSPU-40/30kg
D) HSPU- 50/30kg
D+) 25/10KG DEFICIT hspu- 60/42.5KG
WOD 11/7/17
/in WOD /by Maayan MoskowSkill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
MetCon: 3 Rounds for reps
6min AMRAPs OF
4 Toes 2 Bar
8 Burpees
16 Double Unders
1min Rest Between Rounds
*Ask coach for scaling options.
*Cashout (mandatory)
10 min EMOM
15 sec. ME KB Russian Swings 24/16kg.
Olympic weightlifting WOD 11/7:
WOD 10/7/17
/in WOD /by Maayan MoskowA) Deadlift 5*5*5RM.
B+C) Lunges 5*3*90% 5RM
D) Front Rack Lunges 5*3*90% 5RM
MetCon: “Fight Gone Bad”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/12 lbs)
1 minute Sumo Deadlift High-Pulls (35/25kg)
1 minute Box Jumps (60/50cm)
1 minute Push Press (35/25kg)
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*Ask coach for scaling options.