WOD 24/5/15 May 23, 2015/in WOD /by Maayan MoskowWorkout of the Day strength: Press 0-1: practice sets of 5 1-6: 5×5 add 2.5 from last week 6+: establish 1 rm pushpress Technique: Kipping ring dip Metcon: 20 min amrap: 200m run 12 ring dips 12 pullup 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 Moskow2015-05-23 17:35:542015-05-23 17:35:54WOD 24/5/15
WOD 23/5/15 May 22, 2015/in WOD /by Maayan MoskowOpen gym complete missed strength Ring dips 8x3x5RM Backsquat shoulder press sumo deadlift work on monthly skills: Double unders L-sits Ring dips (kipping & strict) /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-05-22 23:09:352015-05-22 23:09:35WOD 23/5/15
22/5/15 WOD May 21, 2015/in WOD /by cftaAtarim Metcon For time: 10 deadlift 100/70 30 WB 10 Deadlift 20 Wallball 10 Deadlift 10 Wallball 20 Ring dips 20 Airsquat 15 ring dips 15 airsquats 10 ring dips 10 airsquats then Mobility Foam roll lower back hamstrings glutes Intermediate Independent part Warm up +shoulder mobility. then Class at 10:00 EMOM for 12 min -even min 3 MU/C2B Pull ups (ring) -odd min 30 DU MetCon:3RFT 2 legless rope climbs 10 m Handstand walk 10 KBS 32/24 *Scaling options: 1)Negative rope climbs. 2)Shoulder taps 20 3)Not less than 24/16 on KBS Dizengoff Skills Class 1100 Ring muscle up must be able to complete 5 strict chinups in order to participate! Strength Backsquat 3×10 @ 70% of 1RM (85% of 5RM) then “JT” 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups Here is Sam Briggs showing how it’s done!! 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 cfta2015-05-21 17:39:092015-05-21 17:39:0922/5/15 WOD
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WOD 24/5/15
/in WOD /by Maayan MoskowWorkout of the Day
strength:
Press
0-1: practice sets of 5
1-6:
5×5 add 2.5 from last week
6+: establish 1 rm pushpress
Technique:
Kipping ring dip
Metcon:
20 min amrap:
200m run
12 ring dips
12 pullup
Post your scores to the Whiteboard.
WOD 23/5/15
/in WOD /by Maayan MoskowOpen gym
complete missed strength
Ring dips 8x3x5RM
Backsquat
shoulder press
sumo deadlift
work on monthly skills:
Double unders
L-sits
Ring dips (kipping & strict)
22/5/15 WOD
/in WOD /by cftaAtarim
Metcon
For time:
10 deadlift 100/70
30 WB
10 Deadlift
20 Wallball
10 Deadlift
10 Wallball
20 Ring dips
20 Airsquat
15 ring dips
15 airsquats
10 ring dips
10 airsquats
then
Mobility
Foam roll
lower back
hamstrings
glutes
Intermediate
Independent part
Warm up +shoulder mobility.
then
Class at 10:00
EMOM for 12 min
-even min 3 MU/C2B Pull ups (ring)
-odd min 30 DU
MetCon:3RFT
2 legless rope climbs
10 m Handstand walk
10 KBS 32/24
*Scaling options:
1)Negative rope climbs.
2)Shoulder taps 20
3)Not less than 24/16 on KBS
Dizengoff
Skills Class 1100
Ring muscle up
must be able to complete 5 strict chinups in order to participate!
Strength
Backsquat
3×10
@ 70% of 1RM
(85% of 5RM)
then
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Here is Sam Briggs showing how it’s done!!
Post your results to the Whiteboard.