WOD 16/9/15 September 15, 2015/in WOD /by Maayan MoskowPre class Mobility Atarim Strength: Squats & Push (superset) Backsquat: 0-1: 5×5 with weight from elements 1-9: 5×5 add 2.5kg from last week Wendler (if you train 5+ times a week): 1x3x70% 1x3x80% 1xMAXx90% 2x10x50% MetCon: Partner Wod P1 400m Run P2 AMRAP – 15 Front squat 60/40 – 5 BMU Dizengoff Strength: Squats & Push (superset) Backsquat: 0-1: 5×5 with weight from elements 1-9: 5×5 add 2.5kg from last week Wendler (if you train 5+ times a week): 1x3x70% 1x3x80% 1xMAXx90% 2x10x50% MetCon: in groups of 3 6 rds (every partner goes through each round twice P1 400m Row P2 AMRAP front squat 60/40 P3 AMRAP BMU/Pullup Intermediate complete at open gym . Lower back+hip mobility drills. Establish max clean. Then: EMOM for 10 min 2 front squats*max clean weight (from racks) 2 strict HSPU (Scale up if needed) MetCon: 7 min AMRAP 5 Hang squat cleans 80/50kg (60/35) 10 ring dips /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-15 17:04:132015-09-15 17:04:13WOD 16/9/15
WOD 13/9/15 September 12, 2015/in WOD /by Maayan MoskowRosh Hashana Schedule: Sunday, 13/9/15: Atarim: 600, 700, 800, 900, 1000, 1100, 1200, 1300, 1400 Dizengoff: 900, 1000 Monday and Tuesday 14/9 and 15/9: Atarim and Dizengoff CLOSED Shana Tova! Pre class Mobility Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Strength: Pull by personal program Metcon 3RFT: 400m run 8 HSPU 10 Pullup 12 KB Swing 32/24 Cashout: i go u go 50 TTB 50 Ringdips/pushup Dizengoff Strength: Pull by personal program Metcon: 14 min AMRAP 25 Double under 10m HS Walk (4 Wall walk) 10 pistols /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-12 18:02:582015-09-12 18:02:58WOD 13/9/15
WOD 12/9/15 September 12, 2015/in WOD /by Maayan MoskowOpen gym (Yoni and Pavel will be available to help you if you need) Recommended work: Complete this weks strength if you missed anything (pull, push, squat, deadlift) Practice and drill your technique: cleans, snatches, kipping, double unders do a metcon: recommended metcon- the monthly throwdown event: in pairs- i go u go 80 Overhead lunge 15/5 120 double unders 80 over head lunge 40 pistols this is a great opportunity to practice strategy for the competition at the end of the month! shabat shalom /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-12 05:48:492015-09-12 05:48:49WOD 12/9/15
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WOD 16/9/15
/in WOD /by Maayan MoskowPre class Mobility
Atarim
Strength: Squats & Push (superset)
Backsquat:
0-1: 5×5 with weight from elements
1-9: 5×5 add 2.5kg from last week
Wendler (if you train 5+ times a week): 1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon: Partner Wod
P1 400m Run
P2 AMRAP
– 15 Front squat 60/40
– 5 BMU
Dizengoff
Strength: Squats & Push (superset)
Backsquat:
0-1: 5×5 with weight from elements
1-9: 5×5 add 2.5kg from last week
Wendler (if you train 5+ times a week): 1x3x70% 1x3x80% 1xMAXx90% 2x10x50%
MetCon: in groups of 3
6 rds (every partner goes through each round twice
P1 400m Row
P2 AMRAP front squat 60/40
P3 AMRAP BMU/Pullup
Intermediate
complete at open gym .
Lower back+hip mobility drills.
Establish max clean.
Then: EMOM for 10 min
2 front squats*max clean weight (from racks)
2 strict HSPU (Scale up if needed)
MetCon: 7 min AMRAP
5 Hang squat cleans 80/50kg (60/35)
10 ring dips
WOD 13/9/15
/in WOD /by Maayan MoskowRosh Hashana Schedule:
Sunday, 13/9/15:
Atarim: 600, 700, 800, 900, 1000, 1100, 1200, 1300, 1400
Dizengoff: 900, 1000
Monday and Tuesday 14/9 and 15/9: Atarim and Dizengoff CLOSED
Shana Tova!
Pre class Mobility
Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Strength: Pull by personal program
Metcon 3RFT:
400m run
8 HSPU
10 Pullup
12 KB Swing 32/24
Cashout: i go u go
50 TTB
50 Ringdips/pushup
Dizengoff
Strength: Pull by personal program
Metcon: 14 min AMRAP
25 Double under
10m HS Walk (4 Wall walk)
10 pistols
WOD 12/9/15
/in WOD /by Maayan MoskowOpen gym
(Yoni and Pavel will be available to help you if you need)
Recommended work:
Complete this weks strength if you missed anything (pull, push, squat, deadlift)
Practice and drill your technique:
cleans, snatches, kipping, double unders
do a metcon:
recommended metcon- the monthly throwdown event:
in pairs- i go u go
80 Overhead lunge 15/5
120 double unders
80 over head lunge
40 pistols
this is a great opportunity to practice strategy for the competition at the end of the month!
shabat shalom