Intermediate
Part one: Independent warmup+ strength.
Defecit Clean pull up (pause at the knee) 5×3@120% (clean)
Part two: Class from 18:00.
15 min clean practice.
MetCon: 2010 Games event!
7 rounds for time (12 min time cap)
3 cleans 90/60 kg
4 HSPU ring for men.
* Scailing options
Clean not less than 60/35 kg
HSPU men strict, girls any way!!!
NO ROM scailing for HSPU.
WOD 9/5/15
/in WOD /by Maayan MoskowWorkout of the Day
OPEN GYM
Weekly strength to complete:
Sumo deadlift
3×5 (add 5kg from last week)
Back squat
3×5 (add 5kg from last week)
Shoulder press
3×5 (add 2.5 kg from last week)
Ring dips (8x3x5RM)
Skill to work on
Double unders
kipping pullups
kipping ring dips
Intermediate
Part one: Independent warmup+ strength.
Defecit Clean pull up (pause at the knee) 5×3@120% (clean)
Part two: Class from 18:00.
15 min clean practice.
MetCon: 2010 Games event!
7 rounds for time (12 min time cap)
3 cleans 90/60 kg
4 HSPU ring for men.
* Scailing options
Clean not less than 60/35 kg
HSPU men strict, girls any way!!!
NO ROM scailing for HSPU.
Post your scores to the Whiteboard.
WOD 8/5/15
/in WOD /by cftaAtarim
Strength
Sumo deadlift
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
then
Metcon
partner WOD for as many reps as possible 15 min
P1 – Sandbag run up stairs 2 times
P2 – AMRAP
10 KB swing
5 Strict chinup
5 Strict TTB
Intermediate
Independent Warmup + Mobility (shoulders+ankle)
EMOM FOR 12 Min
-even min 3 ring MU
-odd min 3 bar MU.
then
MetCon
9 min AMRAP
6 Pistols 12/8 kg
2 leggless rope climbs
Dizengoff
Skills Class at dizengof with courtney (HS Walking)
Technique
L-sit
then
Strength
Accumulate 5 min L-sit (scale up is L-sit on rings)
then
Metcon
3RFT
10 Box jump
10 ring dips (sub if you did Elisabeth yesterday)
10 Pullups
20 DU
Post your results to the Whiteboard.
WOD 7/5/15
/in WOD /by cftaAtarim
Technique
Clean
then
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
Post your results to the Whiteboard.