Establish 1RM Skwaat.
Rest as needed and then establish 10 RM deadlift.
Class 18:00.
Snatch practice 10 min
MetCon:
13.1 OPEN.
17 min AMRAP.
40 Burpee
30 snatches at 35/20kg
30 Burpee
30 snatches at 60/35 kg
20 Burpee
30 snatches at 75/45 kg
10 Burpee
AMRAP Snatches at 95/55 kg
WOD 20/7/15
/in WOD /by Maayan MoskowAtarim
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Strength:
Bench press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Technique:
Hang clean
Metcon:
15-10-5
Hang clean 70/50
Clapping pushup
Dizengoff
Strength:
Bench press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Metcon:
Partner Wod i go u go
50 wallball
50 strict chinups
50 goblet squat
50 ring dips
50 HSPU
May be performed in any order
Post your scores to the Whiteboard.
WOD 19/7/15
/in WOD /by Maayan MoskowDon’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Atarim
Strength:
Backsquat
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Partner WOD
i go u go
P-1 farmer carry 100m
P-2 Amrap backsquat @ 70% of 1RM (85% of 5rm)
Dizengoff
Strength:
Backsquat
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Metcon:
12 min AMRAP
10 Walking lunge 24/26
7 Diamond pushups
5 tuck jumps
Post your scores to the Whiteboard.
WOD 18/7/15
/in WOD /by Maayan MoskowWorkout of the Day
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
open gym:
complete missed Strength:
-backsquat (sunday)
-benchpress (monday)
-pullups (tuesday)
-lunges (wednesday)
-chinups (thursday)
-shoulder press (friday)
practice the monthly skills:
-Overhead squats
-ping handstand pushups
-kipping pullups
Recommended Metcon:
test run the “KIP For Cure” WOD:
7 min AMRAP:
7 pullup
5 HSPU
3 OHS 40/25
Intermediate
Independent part.
Hip+Overhead mobility.
Establish 1RM Skwaat.
Rest as needed and then establish 10 RM deadlift.
Class 18:00.
Snatch practice 10 min
MetCon:
13.1 OPEN.
17 min AMRAP.
40 Burpee
30 snatches at 35/20kg
30 Burpee
30 snatches at 60/35 kg
20 Burpee
30 snatches at 75/45 kg
10 Burpee
AMRAP Snatches at 95/55 kg
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.