Gymnastic push by ability. 1) bench dips 5xME 2) Bar dips 5xME 3) 5 rounds for quality 20sec ring holds- ME Bar dips 4) Ring dips 5×5-10 add weight if needed MetCon:
Back Squat A) Back squat 5×5 weight from elements B) Back squat 5x5x90%5RM C+D) 5x5x70% 1RM Tech: A+B Hang Snatch C+D: 9 min EMOM OHS 3 Reps add weight each minute MetCon:
21-15-9 reps of Snatch Box jumps A) 20/15 kg Barbell (ask coach for scaling options)- step up 60/50 cm B) 30/20 kg Hang Snatch-60/50 cm C) 42.5/30 kg hang snatch– 60/50 cm D) 42.5/30 kg snatch– 70/60 cm
Intermediate
Strength:
Strict Press 8*3*65% (Speed&quality work, 45-60 sec rest between sets)
MetCon:
21-15-9 reps of HSPU Power cleans 50/35 kg
Burpee over the bar
Gymnactic Pull by ability 1) False grip ring row 5*ME 2) Close grip C2B Strict chin ups 5×5-10 3) False grip C2R Ring pull ups 5*ME 4) Strict RMU 5*ME Tech: By ability 1) Ring MU 2) 10 min EMOM 2 strict MU (ad weight if needed) MetCon: For time 20 HSPU 30 DU 20 Wall balls 30 DU 20 Pull ups 30 DU 20 Toes 2 bar 30 DU 1) HRPU-Wall balls-Jumping Pull ups–Vups–SU 2) Pike Push ups-DU-Wall balls- pull ups–K2E 3) Rx’d
WOD 31/12/15
/in WOD /by Maayan MoskowStrength:
Gymnastic push by ability.
1) bench dips 5xME
2) Bar dips 5xME
3) 5 rounds for quality 20sec ring holds- ME Bar dips
4) Ring dips 5×5-10 add weight if needed
MetCon:
3RFT
400m run
21 KB Sumo DL high pull
12 Ring dips
9 Pull ups
1) 16/12 kg KB-Bench dips– jumping pull ups
2) 20/16 kg KB-Pull ups– bar dips
3)24/16 kg KB- ring dips-C2B Pull ups
4) 32/24 kg kb-strict ring dips– Bar MU
WOD 30/12/15
/in WOD /by Maayan MoskowStrength:
Back Squat
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%5RM
C+D) 5x5x70% 1RM
Tech: A+B Hang Snatch
C+D: 9 min EMOM OHS 3 Reps add weight each minute
MetCon:
21-15-9 reps of
Snatch
Box jumps
A) 20/15 kg Barbell (ask coach for scaling options)- step up 60/50 cm
B) 30/20 kg Hang Snatch-60/50 cm
C) 42.5/30 kg hang snatch– 60/50 cm
D) 42.5/30 kg snatch– 70/60 cm
Intermediate
Strength:
Strict Press 8*3*65% (Speed&quality work, 45-60 sec rest between sets)
MetCon:
21-15-9 reps of
HSPU
Power cleans 50/35 kg
Burpee over the bar
WOD 29/12/15
/in WOD /by Maayan MoskowGymnactic Pull by ability
1) False grip ring row 5*ME
2) Close grip C2B Strict chin ups 5×5-10
3) False grip C2R Ring pull ups 5*ME
4) Strict RMU 5*ME
Tech: By ability
1) Ring MU
2) 10 min EMOM 2 strict MU (ad weight if needed)
MetCon: For time
20 HSPU
30 DU
20 Wall balls
30 DU
20 Pull ups
30 DU
20 Toes 2 bar
30 DU
1) HRPU-Wall balls-Jumping Pull ups–Vups–SU
2) Pike Push ups-DU-Wall balls- pull ups–K2E
3) Rx’d