WOD 11/7/15 July 10, 2015/in WOD /by Maayan MoskowWorkout of the Day 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Open gym: work on technique: OHS, kipping pullups, kipping HSP, olympic lifts strength: complete missed lifts -squat,press, benchpress &lunges also get some weightd pullups in ask the coach to recommend a Metcon for you, or use this opportunity to do a test run for the kip for cure event Intermediate WOD: Independent part: Hip mibility+Overhead. Back pause (3sec)squat 5x3x70% (Speed on the way up) Deadlift 5x10x65% Class: 18:00. 10 min to establish max reps with bodyweight (use rack if needed), *Scale to 0.75/0.5 BW. MetCon:9 min AMRAP 15 Box jumps 60/50cm 10 toes to bar 5 Power snatch 50/35 kg. (40/25kg) Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-07-10 21:23:512015-07-10 21:23:51WOD 11/7/15
WOD 10/7/15 July 9, 2015/in WOD /by cftaIndependant Warmup 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim Strength: Shoulder press (15min) 0-1: 5×5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: 1x5x75% 1x5x80% 1x5x85% then Metcon: Partner Wod: 12 minutes P-1 run stairs with heavy sandbag on shoulder P2 – AMRAP 7 HSPU 21 Airsquats Intermediate Independent part Shoulder mobility warm up. then Class 10:00. EMOM For 12 min : – Even min 3 legless rope climbs – Odd min 5 bupree broad jumps then “Nate” As many rounds as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (2 pood) Dizengoff Strength: Shoulder press (15min) 0-1: 5×5 with weight from elements 1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM) 6+: 1x5x75% 1x5x80% 1x5x85% then Technique: Kipping HSPU 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 cfta2015-07-09 17:48:542015-07-09 17:48:54WOD 10/7/15
WOD 9/7/15 July 8, 2015/in WOD /by cftaIndependant Warmup 50 Shoulder pass through 25 Over head squat WITH 20kg BARBELL Laccrosse ball routine: Atarim / Dizengoff Technique (20 min): Double unders (complete missed strength during this time if needed) then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups then Cashout (on your own) Aaccumulate 50 pullups Intermediate Rest day !! 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 cfta2015-07-08 17:07:242015-07-08 17:07:24WOD 9/7/15
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WOD 11/7/15
/in WOD /by Maayan MoskowWorkout of the Day
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Open gym:
work on technique:
OHS, kipping pullups, kipping HSP, olympic lifts
strength: complete missed lifts -squat,press, benchpress &lunges also get some weightd pullups in
ask the coach to recommend a Metcon for you, or use this opportunity to do a test run for the kip for cure event
Intermediate WOD:
Independent part:
Hip mibility+Overhead.
Back pause (3sec)squat 5x3x70% (Speed on the way up)
Deadlift 5x10x65%
Class: 18:00.
10 min to establish max reps with bodyweight (use rack if needed), *Scale to 0.75/0.5 BW.
MetCon:9 min AMRAP
15 Box jumps 60/50cm
10 toes to bar
5 Power snatch 50/35 kg.
(40/25kg)
Post your scores to the Whiteboard.
WOD 10/7/15
/in WOD /by cftaIndependant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim
Strength:
Shoulder press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon:
Partner Wod:
12 minutes
P-1 run stairs with heavy sandbag on shoulder
P2 – AMRAP
7 HSPU
21 Airsquats
Intermediate
Independent part Shoulder mobility warm up.
then
Class 10:00.
EMOM For 12 min :
– Even min 3 legless rope climbs
– Odd min 5 bupree broad jumps
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)
Dizengoff
Strength:
Shoulder press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Technique:
Kipping HSPU
Post your results to the Whiteboard.
WOD 9/7/15
/in WOD /by cftaIndependant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Technique (20 min):
Double unders (complete missed strength during this time if needed)
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
then
Cashout (on your own)
Aaccumulate 50 pullups
Intermediate
Rest day !!
Post your results to the Whiteboard.