Make up missed strength from past week: Press/Push Press, Front Squat, Weighted Ring Dip, Deadlift
Work on Skills, Weaknesses, Weekly Challenge
Intermediate
Independent part:
Overhead mobility
Overhead squat 5×3 Quality.
Class:
15 min Split snatch practice.
MetCon: 2012 Games Event 5
3RFT
8 split snatch 50/35kg
7BMU
400 m run
*Scale the weights if needed, BMU scale down to jumping BMU
15Min time cap
WOD 8/6/15
/in WOD /by Maayan MoskowAtarim
Technique:
Cleans
Metcon:
4 RFT
15 Thruster (35/20)
5 Burpees
15 V-ups
5 Burpees
Dizengoff
Technique:
Kipping pullup
Metcon:
13 Min Ascending ladder
1 Pullup
1 Box jump
1 Ring dip
2-2-2, 3-3-3 ..
Post your scores to the Whiteboard.
WOD 7/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Weekly challenge
Airsquat::
0-1 – 100
2-6: 140
6+: 280
Competitors:
210 pistols
Dizengoff and atarim
Strength:
Pushpress
0-1 (strict press): sets of 5 (weight from elements
2-6: 5×5 (add2.5 kg from last week)
6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
Perform set of Max strict pullup between each set
Metcon:
21-15-9
goblet squat 24/16
HSPU
400m Run
Intermediate
Intermediate WOD tomorrow
Independent part:
Shoulder+wrist mobility.
Then Sot’s press 5×10 (Quality)
Class:
10 min to establish 1RM press (from racks)
15 min Handstand walk practice.
MetCon: 10 min AMRAP
10 m Handstand Walk
20 alt KB Snatch 24/16 kg
30 DU
*Scale 10 m HS walk to 4 wall walks
Snatch not less than 20/12 kg
No scaling on DU
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.
WOD 6/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Open Gym
Make up missed strength from past week: Press/Push Press, Front Squat, Weighted Ring Dip, Deadlift
Work on Skills, Weaknesses, Weekly Challenge
Intermediate
Independent part:
Overhead mobility
Overhead squat 5×3 Quality.
Class:
15 min Split snatch practice.
MetCon: 2012 Games Event 5
3RFT
8 split snatch 50/35kg
7BMU
400 m run
*Scale the weights if needed, BMU scale down to jumping BMU
15Min time cap
Post your scores to the Whiteboard.