Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench press Establish 10RM (If done last week perform 5*10 reps*80%) MetCon: In Front Of running clock 1min Sit ups 2min Ring dips 3min Push ups 3min Sit ups 2min Ring Dips 1min Push ups *Ask coach for scaling options.
WOD 10/5/17
/in WOD /by Maayan MoskowA) Strict Press 5*5*5RM
B+) Bench press Establish 10RM (If done last week perform 5*10 reps*80%)
MetCon: In Front Of running clock
1min Sit ups
2min Ring dips
3min Push ups
3min Sit ups
2min Ring Dips
1min Push ups
*Ask coach for scaling options.
WOD 9/5/17
/in WOD /by Maayan MoskowMetCon: VICTORY DAY
For time
1 Ring muscle ups
9 Toes 2 bar
19 Push ups (HSPU/Pike Push ups/HRPU)
39 Double inders
9 Burpee pull ups
5 Ring muscle ups
19 Strict pull ups
45 KB Swings 32/24kg
*Ask coach for scaling options.
WOD 8/5/17
/in WOD /by Maayan MoskowStrength: Barbell Pull.
A) 5*5*5RM Deadlift.
B) Deadlift Establish 10RM (If done last week perform 5*10 reps*80% 10RM Within 60sec rest)
C) Snatch Grip deadlift establish 10RM.
D) Snatch Pull establish 10RM (Maintain technical quality, use straps)
MetCon: 21-15-9 reps of
Deadlifts
Wall balls
A) Russian KB Swings AHAP (with acceptable form)-20/12lb
B) 60/35kg-20/12lb
C) 80/45kg-20/12lb
D) 102.5/55kg
D+) 140/70kg