B) Deadlift 4*10*90% 10RM; AMARAP*90% 10 RM (Touch&go aren’t permitted) C) Snatch Grip Deadlift 4*10*90% 10RM; AMRAP*90% 10RM D) Snatch Pulls 4*10*90% 10RM; AMRAP*90%10RM Tech: Power Snatch. MetCon: E2MOM FOR 20 min 5 Snatches 7 Burpee Over the bar. *Ask coach for weights & instructions
WOD 31/5/17
/in WOD /by Maayan MoskowBarbell Press
A) Strict Press 5*5*5RM
B+) Bench Press 4*10*90% 10RM; AMRAP*90% 10RM.
MetCon:3 Rounds For Reps
1min Wall Balls
1min Push Ups (scale up to ring push ups)
1min Russian Twists 24/16kg
1min Row (Cal)
1min Push Press 20/15kg
*2min Rest between rounds
WOD 30/5/17
/in WOD /by Maayan MoskowMetCon: In Teams Of 2 (I go you go) Perform for quality reps 20 min OF
1 Wall Walk
2 Strict Pull ups
1 Wall Walk
4 Strict Pull ups
2 Wall Walks
6 Strict Pull Ups
2 Wall Walks
8 Strict Pull Ups
3 Wall walks
10 Strict Pull Ups
3 Wall Walks
12 Strict Pull ups
Etc…
WOD 29/5/17
/in WOD /by Maayan MoskowStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 4*10*90% 10RM; AMARAP*90% 10 RM
(Touch&go aren’t permitted)
C) Snatch Grip Deadlift 4*10*90% 10RM; AMRAP*90% 10RM
D) Snatch Pulls 4*10*90% 10RM; AMRAP*90%10RM
Tech: Power Snatch.
MetCon: E2MOM FOR 20 min
5 Snatches
7 Burpee Over the bar.
*Ask coach for weights & instructions