Independent part: Deadlift add 5kg to your training max, now that’s your ™ for new cycle. 5×65% 5×75% +5×85% Barbell good mornings 3×10 AHAP (keep quality form!) Glute bridges 100 reps in any order BW MetCon: E2MOM For 20 min
Snatch
15 Unbroken DU *Start from 70% of your max and add weight each set!
Mobility: https://www.youtube.com/watch?v=jo1AU6-Y0ZU Strength: Barbell pull A) Deadlift 5×5 Weight from elements. B) Deadlift establish 5RM. C)5×2 Snatch (practice the movement in sets of 2 and increase weight each set) D) Snatch find your 1RM. MetCon:
Reps for time of Deadlift Box jumps A) KBS 24/16 kg- box jumps 60/50 cm B) 80/45 kg deadlift-box jumps 60/50 cm C+D) 100/70 kg DL-Box Jumps 70/60 cm
Intermediate WOD: 12 min AMRAP: – even min 5 weighted pull ups AHAP – odd min 10 m HS walk (20 shoulder taps) MetCon: 20 min AMRAP “NAte” 2 RMU 4 HSPU 8 American KbS 32/24 kg
WOD 7/11/15
/in WOD /by Maayan MoskowOpen Gym
Intermediate (to be completed at Open Gym):
Independent part:
Deadlift add 5kg to your training max, now that’s your ™ for new cycle.
5×65% 5×75% +5×85%
Barbell good mornings 3×10 AHAP (keep quality form!)
Glute bridges 100 reps in any order BW
MetCon: E2MOM For 20 min
Snatch
15 Unbroken DU
*Start from 70% of your max and add weight each set!
WOD 6/11/15
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength:
Barbell pull
A) Deadlift 5×5 Weight from elements.
B) Deadlift establish 5RM.
C)5×2 Snatch (practice the movement in sets of 2 and increase weight each set)
D) Snatch find your 1RM.
MetCon:
Reps for time of
Deadlift
Box jumps
A) KBS 24/16 kg- box jumps 60/50 cm
B) 80/45 kg deadlift-box jumps 60/50 cm
C+D) 100/70 kg DL-Box Jumps 70/60 cm
12 min AMRAP:
– even min 5 weighted pull ups AHAP
– odd min 10 m HS walk (20 shoulder taps)
MetCon: 20 min AMRAP “NAte”
2 RMU
4 HSPU
8 American KbS 32/24 kg
WOD 5/11/15
/in WOD /by Jake MillerMOBILITY
ATARIM & DIZENGOFF
Technique: 10 in practice Handstand/free handstand/Hanstend walk
Strength: Gymnastic push by ability: 5×5-10
1. Weighted push ups.
2. strict HSPU (scale down to eleveted if needed)
3. Decicit strict HSPU (25/15 plate)
4. Ring HSPU
MetCon: 12 Min EMOM
– Even min: 3 RMU
– Odd min: 10m HS Walk
1) False grip ring row 10 – Parallel Shoulder taps 20
2) False grip strict ring PU – Handstand shoulder taps
3) RMU – HS Walk