*** Please note that this evening’s LAST class is at 18:00. The gym will be CLOSED at 19:00 due to Erev Yom Hashoa (no evening classes in Dizingoff).
Hours of operation on Yom Hashoa will be as usual ***
BACK SQUAT: A) 5*5 weight from elements. B+) 5*60%(1RM) 5*65% +3*70% Skill: OHS MetCon: For time: 30 Front squats 15 Box jumps 15 Overhead squats 30 Box jumps A) G. squats 16/12kg. 60/50cm step ups B) 30/20kg-60/50cm C) 45/30kg- 60/50cm D) 60/45kg-70/60cm
WOD 5/5/16
/in WOD /by Maayan MoskowMonthly Mobility:
Gymnastic Push: By ability
1) Pike?/ HRPU 5*max reps
2) Partial HSPU (strict) 5*max reps
3) Strict HSPU 5*Max reps (If more than 10 can be done unbroken add deficit)
Skill: Coache’s Choice
MetCon: 5RFT
15 Wall balls
10 C2B Pull ups
*ask coach for scaling options
WOD 4/5/16
/in WOD /by Maayan Moskow*** Please note that this evening’s LAST class is at 18:00. The gym will be CLOSED at 19:00 due to Erev Yom Hashoa (no evening classes in Dizingoff).
Hours of operation on Yom Hashoa will be as usual ***
BACK SQUAT:
A) 5*5 weight from elements.
B+) 5*60%(1RM) 5*65% +3*70%
Skill: OHS
MetCon: For time:
30 Front squats
15 Box jumps
15 Overhead squats
30 Box jumps
A) G. squats 16/12kg. 60/50cm step ups
B) 30/20kg-60/50cm
C) 45/30kg- 60/50cm
D) 60/45kg-70/60cm
WOD 3/5/116
/in WOD /by Maayan MoskowMonthly Mobility:
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)
MetCon: For Time
100 Push ups
*EMOM perform 3 Pull ups.
1) HRPU-Jpull ups.
2) Deficit push ups-pull ups
3) ring push ups- STRICT Pull ups