WOD 27/5/15 May 26, 2015/in WOD /by cftaAtarim Strength Ring dips 8x3x5RM then Technique Hang power clean then Metcon 21*15*9* HPC 60/40 *50 DU Intermediate Independent part Front squat 5×3@110Clean Class: 19:00 EMOM For 12 min -even min 3 cleans 80/40 Clean -odd min 3 strict/any HSPU *Scailing no less than 50/35kg. then 8 min AMRAP Ladder 3 Cleans 60/35 2 Alt. pistols 3 Cleans 4 Alt. pistols 3 Cleans 6 Alt. pistol … *Scaling Options: Cleans not less than 50/25 kg Supported pistols Strength Floor press 4×8 One arm shoulder press 4×10-12 Lateral flys 3×12-15 Triceps extensions Dizingoff WU 5 min DU AMRAP then Strength 8x3x5RM ring dips then Metcon Partner WOD 15 min AMRAP P1-1k ROW P2- AMRAP 10 Wallball 10m HS walk 10 russian pushups Cashout: accumulate 2min L-sit in groups of 3 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 cfta2015-05-26 17:10:302015-05-26 17:10:30WOD 27/5/15
WOD 26/5/15 May 25, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: Front squat 0-6: Establish 5RM 6+: establish 1 RM Metcon: “½ cindy” 10 min AMRAP 5pullups 10 pushups 15 squats *Scale up to 4 BMU 8 HSPU 12 Alternating pistols 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 Moskow2015-05-25 18:34:132015-05-25 18:34:13WOD 26/5/15
WOD 25/5/15 May 24, 2015/in WOD /by Maayan MoskowWorkout of the Day WU: 10 min AMRAP DU Technique: Ring muscle up Metcon: 14 min EMOM even – ME RMU/ Strict chinup odd- 15 KBS 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 Moskow2015-05-24 16:25:232015-05-24 16:25:23WOD 25/5/15
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WOD 27/5/15
/in WOD /by cftaAtarim
Strength
Ring dips 8x3x5RM
then
Technique
Hang power clean
then
Metcon
21*15*9*
HPC 60/40
*50 DU
Intermediate
Independent part
Front squat 5×3@110Clean
Class: 19:00
EMOM For 12 min
-even min 3 cleans 80/40 Clean
-odd min 3 strict/any HSPU
*Scailing no less than 50/35kg.
then
8 min AMRAP Ladder
3 Cleans 60/35
2 Alt. pistols
3 Cleans
4 Alt. pistols
3 Cleans
6 Alt. pistol
…
*Scaling Options:
Cleans not less than 50/25 kg
Supported pistols
Strength
Floor press
4×8
One arm shoulder press 4×10-12
Lateral flys 3×12-15
Triceps extensions
Dizingoff
WU
5 min DU AMRAP
then
Strength
8x3x5RM
ring dips
then
Metcon
Partner WOD
15 min AMRAP
P1-1k ROW
P2- AMRAP
10 Wallball
10m HS walk
10 russian pushups
Cashout:
accumulate 2min L-sit in groups of 3
Post your results to the Whiteboard.
WOD 26/5/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
Front squat
0-6:
Establish 5RM
6+: establish 1 RM
Metcon:
“½ cindy”
10 min AMRAP
5pullups
10 pushups
15 squats
*Scale up to
4 BMU
8 HSPU
12 Alternating pistols
Post your scores to the Whiteboard.
WOD 25/5/15
/in WOD /by Maayan MoskowWorkout of the Day
WU:
10 min AMRAP DU
Technique:
Ring muscle up
Metcon:
14 min EMOM
even – ME RMU/ Strict chinup
odd- 15 KBS 24/16
Post your scores to the Whiteboard.