WOD 11/6/15 June 10, 2015/in WOD /by cftaWeekly challenge Airsquat: 0-1 – 100 2-6: 140 6+: 280 Competitors: 210 pistols Dizengoff Benchmark thursday complete missed strength then “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups Atarim Same as dizi.. Intermediate Work on your mobility, yoga. 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 cfta2015-06-10 17:33:592015-06-10 17:33:59WOD 11/6/15
WOD 10/6/15 June 9, 2015/in WOD /by cftaWeekly challenge Airsquat: 0-1 – 100 2-6: 140 6+: 280 Competitors: 210 pistols Dizengoff Weighted ring dips 8x3x5RM RMU Technique then Metcon 10 Min AMRAP Max RMU 20 Airsquat Atarim Same as dizi.. Intermediate Independent part Hip+ankle mobility Then Warmup before heavy skwaats then MetCon 15 min AMRAP 10 Reps of Deadlift BW/0.75BW. Stairs run *Scaling: men 90%BW, girls 60%BW. 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 cfta2015-06-09 16:36:582015-06-09 16:36:58WOD 10/6/15
WOD 9/6/15 June 8, 2015/in WOD /by cfta Atarim Strength Front squat 0-1 (Back squat): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% then Metcon In pairs, fireman carry to lighthouse twice If partner is too heavy, scale to /weighted vest or 25kg plate Any time you switch/put down weight perform 3 burpee pushups Dizengoff Strength Front squat 0-1 (Back squat): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% then Metcon 50 Wallballs 100 Double unders 50 TTB 50 OHS 20/15 Odd Object Training (18:00, Atarim) Strength EMOM 8 Even – 10 sandbag Squat Odd – 10 One armed KB press (5 per side) then Power WOD To be announced.. 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 cfta2015-06-08 17:43:242015-06-08 17:43:24WOD 9/6/15
WOD 11/6/15
/in WOD /by cftaWeekly challenge
Airsquat:
0-1 – 100
2-6: 140
6+: 280
Competitors: 210 pistols
Dizengoff
Benchmark thursday
complete missed strength
then
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups
Atarim
Same as dizi..
Intermediate
Work on your mobility, yoga.
Post your results to the Whiteboard.
WOD 10/6/15
/in WOD /by cftaWeekly challenge
Airsquat:
0-1 – 100
2-6: 140
6+: 280
Competitors: 210 pistols
Dizengoff
Weighted ring dips
8x3x5RM
RMU Technique
then
Metcon
10 Min AMRAP
Max RMU
20 Airsquat
Atarim
Same as dizi..
Intermediate
Independent part
Hip+ankle mobility
Then Warmup before heavy skwaats
then
MetCon
15 min AMRAP
10 Reps of Deadlift BW/0.75BW.
Stairs run
*Scaling: men 90%BW, girls 60%BW.
Post your results to the Whiteboard.
WOD 9/6/15
/in WOD /by cftaAtarim
Strength
Front squat
0-1 (Back squat): sets of 5 (weight from elements
2-6: 5×5 (add2.5 kg from last week)
6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then
Metcon
In pairs, fireman carry to lighthouse twice
If partner is too heavy, scale to /weighted vest or 25kg plate
Any time you switch/put down weight perform 3 burpee pushups
Dizengoff
Strength
Front squat
0-1 (Back squat): sets of 5 (weight from elements
2-6: 5×5 (add2.5 kg from last week)
6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then
Metcon
50 Wallballs
100 Double unders
50 TTB
50 OHS 20/15
Odd Object Training (18:00, Atarim)
Strength
EMOM 8
Even – 10 sandbag Squat
Odd – 10 One armed KB press (5 per side)
then
Power WOD
To be announced..
Post your results to the Whiteboard.