Gymnastic Push: 1) Pike Push ups- 5*max reps 2) Partial HSPU 5*Max reps 3) Strict HSPU 5*max reps (use deficit if more than 10 can be done undroken) MetCon: “BlackJack” PECs&ABs 🙂 For Time
BACK SQUAT: A) 5*5 weight from elements. B+) 2*70%(1RM) 1*80% 1*85% then 3 attempts to establish 1RM Back squat Skill: OHS MetCon: “Charlotte” 21-15-9 reps of OHS 42.5kg Sumo DL high pulls 42.5/30kg *Ask coach for scailing Options
WOD 26/5/16
/in WOD /by Maayan Moskow1) Pike Push ups- 5*max reps
2) Partial HSPU 5*Max reps
3) Strict HSPU 5*max reps (use deficit if more than 10 can be done undroken)
MetCon: “BlackJack”
PECs&ABs 🙂
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
*Ask Coach for scailing Options.
Speed Press
Floor press 9*3*50-70% (ME)
MetCon: “Same as regular class”
WOD 25/5/16
/in WOD /by Maayan MoskowA) 5*5 weight from elements.
B+) 2*70%(1RM) 1*80% 1*85% then 3 attempts to establish 1RM Back squat
Skill: OHS
MetCon: “Charlotte”
21-15-9 reps of
OHS 42.5kg
Sumo DL high pulls 42.5/30kg
*Ask coach for scailing Options
WOD 24/5/16
/in WOD /by Maayan MoskowGymnastic pull: By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
Skill: RMU
MetCon: “Dobogai”
7 Rounds For Time
8 Muscle-Ups
22 Yard (20m) Farmer Carry (24/16kg kb)
*Ask coach for scailing options