WOD 8/9/15 September 7, 2015/in WOD /by Jake MillerPre class Mobility Atarim Strength: Pull by personal program then “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups *Note number of pull-ups completed for each round. Dizengoff Strength: Pull by personal program then Technique: Double unders / kipping pullup then Metcon: Every 2 minutes, for 16 minutes Max unbroken kipping BMU / pullups remainder of 2 minutes perform 8 goblet squats 8 back extensions and rest Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-09-07 17:27:322015-09-07 17:27:32WOD 8/9/15
7/9/15 WOD September 6, 2015/in WOD /by Jake Miller Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be Atarim Strength: Squats & push Backsquat (perform a set of squats immediately followed by a push set by personal program) 0-1: 5×5 with elements weight1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today) Wendler: 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month) Metcon: 3 Rounds for reps: Min 1 AMRAP Thruster 50/35 (min weight 35/20) modify to goblet squatMin 2 AMRAP Burpee pushupMin 3 AMRAP OHL 25/15Min 4 Rest Dizengof Strength: Squats & push Backsquat (perform a set of squats immediately followed by a push set by personal program) 0-1: 5×5 with elements weight1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today) Wendler: 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month) Metcon: in Teams of 3P-1 800m ROWP-2 20 OHS 40/25 (once finished, rest untill partner 1 is done)P-3 AMRAP of 5TTB/10 Wallball/30 DU /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-09-06 17:26:352015-09-06 17:26:357/9/15 WOD
WOD 6/9/15 September 5, 2015/in WOD /by Maayan Moskow Mobility https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.b Atarim Strength: Pull by personal program Technique: Pistol mobility Metcon: Partner WOD 16 minutes P-1: 2 rds up stairs with 25/15kg plate P-2: AMRAP of 4 pistols 6 burpee pullup 8 TTB Dizengoff Strength: Pull by personal program Technique: pistol mobility Metcon: For time: 50 pistols 50 HRPU 50 KBS 24/16 50 Burpees EMOM perform 5 jumping pullup /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-09-05 16:44:322015-09-05 16:44:32WOD 6/9/15
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WOD 8/9/15
/in WOD /by Jake MillerPre class Mobility
Atarim
Strength: Pull by personal program
then
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.
Dizengoff
Strength: Pull by personal program
then
Technique: Double unders / kipping pullup
then
Metcon:
Every 2 minutes, for 16 minutes
Max unbroken kipping BMU / pullups
remainder of 2 minutes perform
8 goblet squats
8 back extensions and rest
Post your results to the Whiteboard.
7/9/15 WOD
/in WOD /by Jake MillerMobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Strength: Squats & push
Backsquat (perform a set of squats immediately followed by a push set by personal program)
0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75%
1x5x80%
1x5x85%
2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)
Metcon: 3 Rounds for reps:
Min 1 AMRAP Thruster 50/35 (min weight 35/20) modify to goblet squat
Min 2 AMRAP Burpee pushup
Min 3 AMRAP OHL 25/15
Min 4 Rest
Dizengof
Strength: Squats & push
Backsquat (perform a set of squats immediately followed by a push set by personal program)
0-1: 5×5 with elements weight
1+: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75%
1x5x80%
1x5x85%
2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1+ programming this month)
Metcon:
in Teams of 3
P-1 800m ROW
P-2 20 OHS 40/25 (once finished, rest untill partner 1 is done)
P-3 AMRAP of 5TTB/10 Wallball/30 DU
WOD 6/9/15
/in WOD /by Maayan MoskowMobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.b
Atarim
Strength: Pull by personal program
Technique: Pistol mobility
Metcon: Partner WOD 16 minutes
P-1: 2 rds up stairs with 25/15kg plate
P-2: AMRAP of
4 pistols
6 burpee pullup
8 TTB
Dizengoff
Strength: Pull by personal program
Technique: pistol mobility
Metcon: For time:
50 pistols
50 HRPU
50 KBS 24/16
50 Burpees
EMOM perform 5 jumping pullup