WOD 21/3/15 March 20, 2015/in WOD /by Maayan MoskowWorkout of the Day Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern M 185 lb. F 125 lb. 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 Moskow2015-03-20 12:38:172015-03-20 12:38:17WOD 21/3/15
WOD 20/3/15 March 19, 2015/in WOD /by cftaAtarim Strength Conventional deadlift 0-1 month training experience: sets of 5 with weight from elements 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% then Metcon 5 RFT 10 KB swing 10 situps 10 KB lunge 10 pullups Intermediate WOD Special 15.4 Skill work 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 cfta2015-03-19 17:57:312015-03-19 17:57:31WOD 20/3/15
WOD 19/3/15 March 18, 2015/in WOD /by cftaQuickie WOD 5 rds for time: 400m run 25 TTB Atarim “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips Here is some motivation for ya all!! 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 cfta2015-03-18 18:28:022015-03-18 18:28:02WOD 19/3/15
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WOD 21/3/15
/in WOD /by Maayan MoskowWorkout of the Day
Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Post your scores to the Whiteboard.
WOD 20/3/15
/in WOD /by cftaAtarim
Strength
Conventional deadlift
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
5 RFT
10 KB swing
10 situps
10 KB lunge
10 pullups
Intermediate WOD
Special 15.4 Skill work
Post your results to the Whiteboard.
WOD 19/3/15
/in WOD /by cftaQuickie WOD
5 rds for time:
400m run
25 TTB
Atarim
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
Here is some motivation for ya all!!
Post your results to the Whiteboard.