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
Atarim/Dizengoff
Strength
Squat
0-1: Back squat 3×5 weight from elements
1-6: Front squat 3×5 add 5kg from last week
6+: Front squat deload week 1x5x60% / 1x5x65% / 1x5x70% then
Metcon
Rest day come tomorrow to compete and cheer your fellow athletes
if you cant make it, here is a recovery Metcon:
3 RFT
15 KB swing
10 Box jump 60/50
5 TTB
Intermediate
Independent part:
Shoulder mobility. then
Class: 10:00
EMOM FOR 14 Min.
-even min 5/3 strict HSPU
-odd min 2 legless rope climbs. then
WOD 26/6/15
/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
Atarim/Dizengoff
Strength
Squat
0-1: Back squat 3×5 weight from elements
1-6: Front squat 3×5 add 5kg from last week
6+: Front squat deload week 1x5x60% / 1x5x65% / 1x5x70%
then
Metcon
Rest day come tomorrow to compete and cheer your fellow athletes
if you cant make it, here is a recovery Metcon:
3 RFT
15 KB swing
10 Box jump 60/50
5 TTB
Intermediate
Independent part:
Shoulder mobility.
then
Class: 10:00
EMOM FOR 14 Min.
-even min 5/3 strict HSPU
-odd min 2 legless rope climbs.
then
MetCon: 100 reps of chest to bar pull ups
EMOM perform 15 DU.
15 min time cap.
*Scaling options jumping chest 2 bar pull ups.
Post your results to the Whiteboard.
WOD 25/6/15
/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
Atarim/Dizengoff
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
Post your results to the Whiteboard.
WOD 24/6/15
/in WOD /by Maayan MoskowAtarim
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%
Metcon:
21-15-9
HSPU
HPC 60/4
Dizengoff
strength:
shoulder press/pushpress
0-1: strict shoulder press – 5×5 with weight from elements
1-6: Pushpress – 5×5 add 2.5kg from last week
6+: Pushpress deload week:
1x5x60% / 1x5x65% / 1x5x70%
Metcon:
for time:
800m row
30 sandbag thruster 15/10
30 pullup
30 burpee
Intermediate
Independent part: Hams+glute+lower bar mobility.
Deadlift 5×70% 3×80%
2×85%
2×90%
Back squat 5x10x60%
Class: 19:00 at Atarim
Power clean practice 15 min.
MetCon: 7 min AMRAP:
6 power cleans 60/40 kg.
9 Burpee
12 Pistols
Post your scores to the Whiteboard.