Skill/Strength: E3MOM For 18 min (for load!!!) Snatch+2 OHS MetCon: “Charlotte” 21-15-9 reps Of Overhead Squats Sumo DL High Pulls rx’d 42,5/30kg 10min Cap *Ask coach for scaling options.
Strength: Back Squat A) 5*5*5RM B+) E2MON For 10 min Perform 3 Reps of Back Squat with 90%5RM. MetCon: 20 min AMRAP Ladder of 1 Power Clean 2 Pull ups 2 Power cleans 3 Pull ups 3 Power Cleans 4 Pull ups …. A) G squat 16/12kg-Jumping pull ups/ring rows. B) 40/25kg-Pull ups by ability C) 50/35kg D) 60/42.5kg-C2B Pull ups D+) 75/47.5kg-C2B Pull ups
WOD 2/7/17
/in WOD /by Maayan MoskowNO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***
Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps (Bar/Ring) establish 3RM Bar/ring dips
3) 10+ Ring dips – establish 5RM ring dips.
MetCon: “Mary”
20 min AMRAP.
5 HSPU
10 Pistols
15 Pull ups
*Ask coach for scaling options.
WOD 30/6/17
/in WOD /by Maayan MoskowE3MOM For 18 min (for load!!!)
Snatch+2 OHS
MetCon: “Charlotte”
21-15-9 reps Of
Overhead Squats
Sumo DL High Pulls
rx’d 42,5/30kg
10min Cap
*Ask coach for scaling options.
WOD 29/6/17
/in WOD /by Maayan MoskowStrength:
Back Squat
A) 5*5*5RM
B+) E2MON For 10 min Perform 3 Reps of Back Squat with 90%5RM.
MetCon: 20 min AMRAP Ladder of
1 Power Clean
2 Pull ups
2 Power cleans
3 Pull ups
3 Power Cleans
4 Pull ups
….
A) G squat 16/12kg-Jumping pull ups/ring rows.
B) 40/25kg-Pull ups by ability
C) 50/35kg
D) 60/42.5kg-C2B Pull ups
D+) 75/47.5kg-C2B Pull ups
Olympic weightlifting WOD 29/6: