WOD 17/7/15 July 16, 2015/in WOD /by cftaMobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Shoulder press Strength: shoulder press 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% 5x10x50% (time permitting) then Metcon: Partner WOD P-1: plank P-2: AMRAP 5 OHS 60/40 5 burpees 7 hollow rocks Dizengoff Strength: shoulder press 0-1: 5×5 with weight from elements 1-6: 5×5 add 2.5kg from last week 6+: 1x3x80% 1x3x85% 1x3x95% 5x10x50% (time permitting) then Metcon: 100 HSPU (kipping) EMOM 3 burpees 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 cfta2015-07-16 18:05:302015-07-16 18:05:30WOD 17/7/15
WOD 16/7/15 July 15, 2015/in WOD /by cftaMobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Dizengoff Strength: Complete missed lifts from past week if none missed, perform 5 sets of weighted planks then Metcon: 3 RFT 30 KBSwing 15 pullups 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 cfta2015-07-15 17:05:362015-07-15 17:05:36WOD 16/7/15
WOD 15/7/15 July 14, 2015/in WOD /by cftaMobility 50 broomstick Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Barbell Lunge 0-1: 5×5+5 with weight from elements 1+: 5×5+5 add 2.5kg from last week then Technique: Hang power snatch then Metcon: For QUALITY! EMOM 12 3-5 HPS 50/35 (competitors/OLY perform full snatch) Dizengoff Barbell Lunge 0-1: 5×5+5 with weight from elements 1+: 5×5+5 add 2.5kg from last week then Metcon: 21*15*9 HSPU OHS 30/20 *row 200m between each round 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 cfta2015-07-14 17:23:002015-07-14 17:23:00WOD 15/7/15
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WOD 17/7/15
/in WOD /by cftaMobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Shoulder press
Strength: shoulder press
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
then
Metcon:
Partner WOD
P-1: plank
P-2: AMRAP
5 OHS 60/40
5 burpees
7 hollow rocks
Dizengoff
Strength: shoulder press
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
then
Metcon:
100 HSPU (kipping)
EMOM
3 burpees
Post your results to the Whiteboard.
WOD 16/7/15
/in WOD /by cftaMobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
Dizengoff
Strength:
Complete missed lifts from past week
if none missed, perform 5 sets of weighted planks
then
Metcon:
3 RFT
30 KBSwing
15 pullups
Post your results to the Whiteboard.
WOD 15/7/15
/in WOD /by cftaMobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Barbell Lunge
0-1: 5×5+5
with weight from elements
1+: 5×5+5 add 2.5kg from last week
then
Technique:
Hang power snatch
then
Metcon:
For QUALITY!
EMOM 12 3-5 HPS 50/35
(competitors/OLY perform full snatch)
Dizengoff
Barbell Lunge
0-1: 5×5+5
with weight from elements
1+: 5×5+5 add 2.5kg from last week
then
Metcon:
21*15*9
HSPU
OHS 30/20
*row 200m between each round
Post your results to the Whiteboard.