WOD 7/5/17

May 6, 2017/in WOD /by Maayan Moskow

Strength: Overhead Press
A) Shoulder press 5*5*5RM
B+) Establish 10RM Strict Press (If done last week perform 5*10 reps*80% 10RM Within 60sec rest)

MetCon: For time Complete 100 push ups
*EMOM 5 (By ability) Stricit Pull ups.

*Ask coach for scaling or specific instructions.

WOD 5/5/17

May 4, 2017/in WOD /by Maayan Moskow

Strength:
Back Squat
A) 555RM
B+) Establish 10RM BAck Squat.
“Run and Get Fran

For Time

400m Run

21 Thrusters (42.5/30kg)

21 Pull-Ups

400m Run

15 Thrusters

15 Pull-Ups

400m Run

9 Thrusters 9 Pull-Ups

WOD 4/5/17

May 3, 2017/in WOD /by Maayan Moskow

Strength: Barbell Push

A) Strict press 5*5*5RM
B+) Bench Press Establish 10RM

skill: snatch
MetCon: 5 Rounds for time
9 G2OH
15 Burpees OTB

A) 16/12kg SDLHP+PU-Burpees
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
D+) 70/45kg.

Daily WOD

Strength: Back Squat A) 5*5*5RM B+) Establish 10RM BAck Squat. “Run and Get Fran

Strength:
Back Squat
A) 555RM
B+) Establish 10RM BAck Squat.
“Run and Get Fran