WOD 19/9/15 September 18, 2015/in WOD /by Maayan MoskowBeach WOD, meet at 17:00! WOD: 21-15-9 KB swing Airsquat Pushups on KB 30m run between each exercise Dont forget to put on sunscreen & bring a water bottle (or beer) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-18 17:08:062015-09-18 17:08:06WOD 19/9/15
WOD 18/9/15 September 17, 2015/in WOD /by cftaPre class Mobility Atarim tech: Hang power clean then MetCon: HPC BW/.75BW Pushpress BW/.75BW Knee Jump clapping pushup BMU 20 reps need to be preformed on each movement partition any way you want and in any order Intermediate Independent part: Overhead+wrists mobility drills. then Class: 10:00. EMOM for 12 min. – Even min 1 legless rope climb – Odd min 10 m Handstand walk (12 shoulder taps) then MetCon: 20 min AMRAP 400 m run 21 American KBS 32/24 (24/16)kg 12 Chest 2 Bar pull ups Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-09-17 16:44:232015-09-17 16:44:23WOD 18/9/15
WOD 17/9/15 September 16, 2015/in WOD /by cftaPre class Mobility Atarim Strength: Push/pull/squats (by personal program Technique: Double under practice (if you can perform 20 DU unbroken practice kipping HSPU) then Metcon: 3 RFT 50 DU 15 T2B 12 pistols 8 HSPU Intermediate Rest day (or light technical Olympic weightlifting in WL class) Dizengoff Strength: Push/pull/squat (ask coach what to do) Metcon: For Time: 20 Burpee 20 KB pushpress 24/16 20 OHS 40/25 20 pistols 20 wide grip ring rows 20 T2B 20 ring dips order does not matter Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-09-16 17:03:242015-09-16 17:03:24WOD 17/9/15
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WOD 19/9/15
/in WOD /by Maayan MoskowBeach WOD, meet at 17:00!
WOD:
21-15-9
KB swing
Airsquat
Pushups on KB
30m run between each exercise
Dont forget to put on sunscreen & bring a water bottle (or beer)
WOD 18/9/15
/in WOD /by cftaPre class Mobility
Atarim
tech: Hang power clean
then
MetCon:
HPC BW/.75BW
Pushpress BW/.75BW
Knee Jump
clapping pushup
BMU
20 reps need to be preformed on each movement
partition any way you want and in any order
Intermediate
Independent part:
Overhead+wrists mobility drills.
then
Class: 10:00.
EMOM for 12 min.
– Even min 1 legless rope climb
– Odd min
10 m Handstand walk (12 shoulder taps)
then
MetCon: 20 min AMRAP
400 m run
21 American KBS 32/24 (24/16)kg
12 Chest 2 Bar pull ups
Post your results to the Whiteboard.
WOD 17/9/15
/in WOD /by cftaPre class Mobility
Atarim
Strength: Push/pull/squats (by personal program
Technique: Double under practice (if you can perform 20 DU unbroken practice kipping HSPU)
then
Metcon:
3 RFT
50 DU
15 T2B
12 pistols
8 HSPU
Intermediate
Rest day (or light technical Olympic weightlifting in WL class)
Dizengoff
Strength:
Push/pull/squat (ask coach what to do)
Metcon:
For Time:
20 Burpee
20 KB pushpress 24/16
20 OHS 40/25
20 pistols
20 wide grip ring rows
20 T2B
20 ring dips
order does not matter
Post your results to the Whiteboard.