Zarcher squat 5-5-5-5-5 *Increase weight each set to failure.
Conditioning: In teams of two complete: 20 Fronts squats 50 Toes 2 bar 40 Front rack lunges 50 Toes 2 bar A) Goblet squats&lunges 16/12 kg- v-ups B) 30/20 kg barbell- Knees 2 elbows C+D) 42.5/30 kg barbell- toes 2 bar
WOD 22/12/15
/in WOD /by Maayan MoskowTech:
Kipping: Dips/RMU
MetCon:
For Time:
30 RMU
*Ask coach for scaling Options
Cashout: By coach prescription.
WOD 21/20/15
/in WOD /by Maayan MoskowStrength:
Zarcher squat
5-5-5-5-5
*Increase weight each set to failure.
Conditioning:
In teams of two complete:
20 Fronts squats
50 Toes 2 bar
40 Front rack lunges
50 Toes 2 bar
A) Goblet squats&lunges 16/12 kg- v-ups
B) 30/20 kg barbell- Knees 2 elbows
C+D) 42.5/30 kg barbell- toes 2 bar
WOD 20/12/15
/in WOD /by Maayan MoskowStrength:
Floor press 5-5-5-5-5
*Increase weight each set to failure
MetCon:
5 rounds for reps
Max reps (unbroken) Push press
Max reps pull ups
(20 min Cap)
A) KB push press 2×12/8kg – Jumping Pull ups
B) 30/20 kg Push press– Pull ups
C+D) 42.5/30 kg push press– C2B Pull ups