Strength:Deadlift (NOT Touch & Go) A) 5*5 with 5 RM B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105% C+D) Sumo or conventional 5-3-2-1-1-1 MetCon: 21-15-9 reps of Squat clean Box jumps A) Ask coach for specific instructions. B) 40/25kg- 60/50cm C) 60/35kg- 60/50cm D) 70/42.5kg-70/60cm
WOD 28/12/16
/in WOD /by Jake MillerHoliday Schedule Changes this week:
Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.
As always, sign up on Mindbody.
Happy Holidays!
Strength: Bench press.
A) 5*5 with 5rm weight.
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) 5-3-2-1-1-1
(If Done at Sunday perfom 6*3*80%1RM)
MetCon: “Karen”
150 wall balls
*Ask coach for scaling options.
WOD 27/12/16
/in WOD /by Jake MillerHoliday Schedule Changes this week:
Tuesday and Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.
As always, sign up on Mindbody.
Happy Holidays!
MetCon “Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*3 Minutes Rest
Ask Coach for scaling options
WOD 26/12/12
/in WOD /by Jake MillerA) 5*5 with 5 RM
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) Sumo or conventional 5-3-2-1-1-1
MetCon: 21-15-9 reps of
Squat clean
Box jumps
A) Ask coach for specific instructions.
B) 40/25kg- 60/50cm
C) 60/35kg- 60/50cm
D) 70/42.5kg-70/60cm