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: “Morrison” 50-40-30-20-10 Reps For Time
Gymnastic 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: DU efficiency drills In teams Of 2 Complete for time: 400m partner carry/sandbag carry 150 DU/SU 80 Ring dips 40 Burpees
WOD 19/5/16
/in WOD /by Maayan MoskowGymnastic 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: “Morrison”
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/12 lbs)
Box Jumps (60/50 cm)
Kettlebell Swings (24/16kg)
(30 min Time cap)
*Ask coach for scaling options.
WOD 18/5/16
/in WOD /by Maayan MoskowBACK SQUAT:
A) 5*5 weight from elements.
B+) 5*70%(1RM) 3*80% +2*85% +4*60%
Skill: OHS
Metcon: 21-15-9 reps of
C2B Pull ups
OHS
A) J.pull ups-G squats 16/12kg
B) Pull ups/ J. C2B pull ups-30/20kg
C+D) rx’d 42.5/30kg
WOD 17/5/16
/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: DU efficiency drills
In teams Of 2 Complete for time:
400m partner carry/sandbag carry
150 DU/SU
80 Ring dips
40 Burpees