Strength: Deadlift A) 5*5*5RM B+) 5*5*90% 5RM. MetCon: 6 rounds for reps of 2min AMRAPs 2 Deadlifts 4 Box Jumps 6 Air squats *1min Rest between rounds A) 40/25kg-step ups by ability B) 60/35kg-60/50cm. C) 85/45kg-60/50cm D) 102.5/55kg-60/50 cm D+) 150/90kg-70/60cm.
WOD 21/6/17
/in WOD /by Maayan MoskowBarbell Press
A) Strict Press 5*5*5RM
B+) Bench Press 5*5*90%5RM
MetCon: 9-15-21-15-9 reps of
Dips
One Arm OH Lunges
A) Bench dips-10/8kg KB
B) Bar/Bench dips- 12/10Kg-KB
C)Ring dips- 16/12kg KB
D)Strict ring dips- 24/20kg KB
WOD 20/6/17
/in WOD /by Maayan MoskowSkill: HandStand practice.
MetCon: 30 min AMRAP
10 Shoulder Taps
15 Burpees
20 KB Swings 24/16kg
*Ask coach for scaling options.
Olympic weightlifting WOD 20/6:
WOD 19/6/17
/in WOD /by Maayan MoskowDeadlift
A) 5*5*5RM
B+) 5*5*90% 5RM.
MetCon: 6 rounds for reps of
2min AMRAPs
2 Deadlifts
4 Box Jumps
6 Air squats
*1min Rest between rounds
A) 40/25kg-step ups by ability
B) 60/35kg-60/50cm.
C) 85/45kg-60/50cm
D) 102.5/55kg-60/50 cm
D+) 150/90kg-70/60cm.