Intermediate WOD
L-sit practice 15 min.
MetCon: 5 rounds for reps
1 min ME wall balls 20/14 lb
1 min ME Tuck jumps
30 sec Side (L) plank hold
30 sec side (R) plank hold
1 min rest
Then : 5 rounds (rest as needed between rounds)
Front squat 3 reps*110% clean
Strict HSPU 3 reps (scale up with some deficit)
For more instructions ask me at the open gym.
Class: 18:00
Snatch practice 15 min.
MetCon: 21-15-9 Reps for time of
Snatch 35/25 kg
Toes to bar
*10 min time cap!!!
** Scailing options
Snatch men get stronger or stay home!!! Girls not less than 15 kg.
Toes 2 bar men improve your gymnastics or stay home, girls knees to elbows.
WOD 18/5/15
/in WOD /by Maayan MoskowAtarim
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)
6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!
Conditioning:
3RFT
10 Thruster 40/25
7 BMU
Dizengoff
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)
6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!
Metcon:
12-9-6
-Burpee box jump
-Bar muscle up*
*Scale to pullupsx2
some good tips on the bar muscle up:
Strength & Accessory WOD
Tech: Box squat
Box squat 4×6
Accessory
Romanian deadlift 3×8
Weighted plank 3×45 sec
Good mornings
Post your scores to the Whiteboard.
WOD 17/5/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
Weighted ring dips
8x3x5RM (15min)
Metcon:
EMOM 14
even – 5-10 strict TTB
odd – 5-15
Diamond Pushups
Cashout:
partner Wallballs
100 total (50 each)
Intermediate WOD
L-sit practice 15 min.
MetCon: 5 rounds for reps
1 min ME wall balls 20/14 lb
1 min ME Tuck jumps
30 sec Side (L) plank hold
30 sec side (R) plank hold
1 min rest
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.
WOD 16/5/15
/in WOD /by Maayan MoskowWorkout of the Day
Open gym all day!
complete missed lifts & Work on your skills
Strength for past week:
– shoulder press
– Sumo deadlift
– Ring dips
– Back squat
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x5x75%
1x3x85%
1xMaxX95
(Ring dips- 8x3x5RM)
Skillwork:
– Double unders
– L-sits
– Ring dips (strict & kipping)
Intermediate
Independent part:
Shoulder mobility
Then : 5 rounds (rest as needed between rounds)
Front squat 3 reps*110% clean
Strict HSPU 3 reps (scale up with some deficit)
For more instructions ask me at the open gym.
Class: 18:00
Snatch practice 15 min.
MetCon: 21-15-9 Reps for time of
Snatch 35/25 kg
Toes to bar
*10 min time cap!!!
** Scailing options
Snatch men get stronger or stay home!!! Girls not less than 15 kg.
Toes 2 bar men improve your gymnastics or stay home, girls knees to elbows.
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.