Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Back Squat 5*5*90% 5RM. C+D) Deficit (15kg plate) clean pull to the knee pause 2 sec. and then explode up (use straps!!!) 6*2*60% From Monday MetCon: COMPLETE FOR TIME 50 Wall balls 50 Toes 2 Bar 50 KB Swings 24/16kg 50 Broad jumps *Ask Coach for scaling options.
Strength (by ability: try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press 5*5*90% 5RM
C+D) 8*3*60-80%% 3RM Weghted ring dips. MetCon: In front of running clock complete 3 rounds for reps of 1min row (cal) 1min HRPU 1min DU 1min Sit ups *1min rest *Ask coach for scaling options
WOD 29/9/16
/in WOD /by Maayan MoskowStrength: Back Squat/Deadlift+ Handstand by personal Program.
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM.
C+D) Deficit (15kg plate) clean pull to the knee pause 2 sec. and then explode up (use straps!!!)
6*2*60% From Monday
MetCon: COMPLETE FOR TIME
50 Wall balls
50 Toes 2 Bar
50 KB Swings 24/16kg
50 Broad jumps
*Ask Coach for scaling options.
WOD 28/9/16
/in WOD /by Maayan MoskowStrength (by ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C+D) 8*3*60-80%% 3RM Weghted ring dips.
MetCon: In front of running clock complete 3 rounds for reps of
1min row (cal)
1min HRPU
1min DU
1min Sit ups
*1min rest
*Ask coach for scaling options
WOD 27/9/16
/in WOD /by Maayan MoskowSkill:
hang power clean practice
MetCon:
In teams Of 2 perform
20min AMRAP:
10 HPC 60/42.5kg
20 Box Jumps 60/50cm