Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon: For time
50 DU
25 Pull Ups
25 Toes 2 bar
50 DU
25 Burpees
25 clapping pushup
50 DU
Strength: Push ups (by ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU) MetCon: In front of running clock 4 Rounds for reps 1min Row (cal) 1 min KB Swings 24/16kg 1min Push press 42.5/30kg 1min Box jumps 60/50cm *1min Rest
WOD 16/10/16
/in WOD /by Maayan MoskowSkill: Overhead mobility drills.
Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon: For time
50 DU
25 Pull Ups
25 Toes 2 bar
50 DU
25 Burpees
25 clapping pushup
50 DU
*Ask coach for scaling options.
WOD 14/10/16
/in WOD /by Maayan MoskowSkill: Power Snatch
MetCon: “Isabel” 30 reps of snatch 60/42.kg
—————–
Rx’d meet
Same like regular class “Isabel”
30 reps of snatches 60/42.5(35) kg.
Speed Squat
Back Squat 9*4*50-70% ME
MetCon: 21-15-9 reps of
Twin KB Swing
Front KB Rack Squats
*After each round perform 100m Farmer carry
WOD 13/10/16
/in WOD /by Maayan Moskow1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon: In front of running clock 4 Rounds for reps
1min Row (cal)
1 min KB Swings 24/16kg
1min Push press 42.5/30kg
1min Box jumps 60/50cm
*1min Rest
Speed press
Pause bench press 8*3*50-70% ME
MetCon:
25-20-15 reps for time of
Clapping push ups
Straight leg weighted sit ups