WOD 12/5/15 May 11, 2015/in WOD /by cftaAtarim Strength Sumo deadlift 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 5kg from last week) 6+: 1x5x75% 1x3x85% 1xMaxX95% then Metcon 3 RFT 400m RUN 10 HPC 60/40 5 Front squat Dizengoff Total Fit with Adi Rotem Strength Max straddle hold (scal to Ring L-sit) 5 sets then Metcon 4 RFT 500m ROW 15 OHS 40/20 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 cfta2015-05-11 17:08:342015-05-11 17:08:34WOD 12/5/15
WOD 11/5/15 May 10, 2015/in WOD /by Maayan MoskowAtarim Technique: Rope climb Metcon: 12 Min AMRAP: – Rope Climb x1 (from seated on floor) – 10 pistols – 10 Toes to bar Dizengoff Technique: Ring muscle up Metcon: 12 Min AMRAP: – Max effort RMU – 10 pistols – 10 Toes to bar 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 Moskow2015-05-10 18:58:482015-05-10 18:58:48WOD 11/5/15
WOD 10/5/15 May 9, 2015/in WOD /by Maayan MoskowAtarim and Dizengoff Strength: shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x5x75% 1x3x85% 1xMaxX95% Metcon: 5 Rds for reps (15 min total) 40 sec – ME HSPU 20 sec – rest 40 sec – ME Jumping lunge 20 sec – Rest 40 sec – ME V-ups 20 sec – Rest Cashout (Complete on your own after class): accumulate 3 min of L-sit hold 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 Moskow2015-05-09 13:28:352015-05-09 13:28:35WOD 10/5/15
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WOD 12/5/15
/in WOD /by cftaAtarim
Strength
Sumo deadlift
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 5kg from last week)
6+:
1x5x75%
1x3x85%
1xMaxX95%
then
Metcon
3 RFT
400m RUN
10 HPC 60/40
5 Front squat
Dizengoff
Total Fit with Adi Rotem
Strength
Max straddle hold (scal to Ring L-sit)
5 sets
then
Metcon
4 RFT
500m ROW
15 OHS 40/20
Post your results to the Whiteboard.
WOD 11/5/15
/in WOD /by Maayan MoskowAtarim
Technique:
Rope climb
Metcon:
12 Min AMRAP:
– Rope Climb x1 (from seated on floor)
– 10 pistols
– 10 Toes to bar
Dizengoff
Technique:
Ring muscle up
Metcon:
12 Min AMRAP:
– Max effort RMU
– 10 pistols
– 10 Toes to bar
Post your scores to the Whiteboard.
WOD 10/5/15
/in WOD /by Maayan MoskowAtarim and Dizengoff
Strength:
shoulder press
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x5x75%
1x3x85%
1xMaxX95%
Metcon: 5 Rds for reps (15 min total)
40 sec – ME HSPU
20 sec – rest
40 sec – ME Jumping lunge
20 sec – Rest
40 sec – ME V-ups
20 sec – Rest
Cashout (Complete on your own after class):
accumulate 3 min of L-sit hold
Post your scores to the Whiteboard.