WOD 29/6/15 June 28, 2015/in WOD /by Maayan MoskowAtarim Strength: 3xMax 1 arm chinup / triangle chinups / regular chinups work with version that allows 3-8 reps Technique: Overhead squat Metcon: 4 rounds for time: 5 pullups 12 OH squats 40/25 15 pushups Dizengoff Strength: 3xMax 1 arm chinup / triangle chinups / regular chinups work with version that allows 3-8 reps Metcon: 3 Rounds not for time: ME wall HS Hold 5 Sandbag thrusters 5 pullups 7 burpees 12 goblet squat 24/16 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 Moskow2015-06-28 19:29:042015-06-28 19:29:04WOD 29/6/15
WOD 28/6/15 June 27, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength 15 min: Backsquat 0-1: 5×5 weight from elements 1-6: Establish new 5RM 6+: Establish new 1RM Metcon: Decending ladder: 10 pullup 10 pistols 9-9, 8-8… 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 Moskow2015-06-27 18:56:362015-06-27 18:56:36WOD 28/6/15
WOD 27/6/15 June 26, 2015/in WOD /by cftaPre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Situps Situps: 0-1: 140 1-6: 210 6+: 280 Comp: 140 TTB June monthly throwdown Event 1: 3 min to establish 1RM ground to overhead then Event 2: “Fran” 21-15-9 thrusters pullups RXd weight: Masters & Adults men: 42.5kg Masters & Adults women: 30 Teen men: 30kg Teen female: 20 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 cfta2015-06-26 12:38:072015-06-26 12:38:07WOD 27/6/15
WOD 29/6/15
/in WOD /by Maayan MoskowAtarim
Strength:
3xMax
1 arm chinup / triangle chinups / regular chinups
work with version that allows 3-8 reps
Technique:
Overhead squat
Metcon:
4 rounds for time:
5 pullups
12 OH squats 40/25
15 pushups
Dizengoff
Strength:
3xMax
1 arm chinup / triangle chinups / regular chinups
work with version that allows 3-8 reps
Metcon:
3 Rounds not for time:
ME wall HS Hold
5 Sandbag thrusters
5 pullups
7 burpees
12 goblet squat 24/16
Post your scores to the Whiteboard.
WOD 28/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength 15 min:
Backsquat
0-1: 5×5 weight from elements
1-6: Establish new 5RM
6+: Establish new 1RM
Metcon:
Decending ladder:
10 pullup
10 pistols
9-9, 8-8…
Post your scores to the Whiteboard.
WOD 27/6/15
/in WOD /by cftaPre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
June monthly throwdown
Event 1:
3 min to establish 1RM ground to overhead
then
Event 2:
“Fran”
21-15-9
thrusters
pullups
RXd weight:
Masters & Adults men: 42.5kg
Masters & Adults women:
30
Teen men: 30kg
Teen female: 20
Post your results to the Whiteboard.