WOD 15/3/15 March 14, 2015/in WOD /by Maayan MoskowMorning Quickie 3rounds min1 – KB swing min2 – burpees min3 – goblet squat min4 -supine rows min5 – situps Atarim Technique: Floor press Strength: Floor press 0-1 month training experience: establish 5RM / sets of 5 @ 85% 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% Metcon: 15 min amrap: 10 1 arm pushups on rings 10 HSPU 200m run Dizengoff technique: kipping pullup Metcon: 15 min amrap: 10 1 arm pushups on rings 10 pullup 200m run Intermediate Open 15.3 14 min AMRAP of: 7 RMU 50 Wall Balls 100 DU 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 Moskow2015-03-14 16:57:472015-03-14 16:57:47WOD 15/3/15
WOD 14/3/15 March 13, 2015/in WOD /by Maayan MoskowWorkout of the Day Workout 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders 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 Moskow2015-03-13 13:54:002015-03-13 13:54:00WOD 14/3/15
WOD 13/3/15 March 12, 2015/in WOD /by cftaAtarim Strength deadlift 0-1 – sets of 5 with weight from elements 1-6 – 3×5 (add 2.5kg from last week) 6+ – 1x5x75% 1x3x85% 1xMAXx95% then Metcon 12 min amrap: ME KB swing AHAP 15 HRPU Intermediate WOD Skill for 15.3 then then 1k run. 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 cfta2015-03-12 19:23:072015-03-12 19:23:07WOD 13/3/15
Scroll to top
WOD 15/3/15
/in WOD /by Maayan MoskowMorning Quickie
3rounds
min1 – KB swing
min2 – burpees
min3 – goblet squat
min4 -supine rows
min5 – situps
Atarim
Technique:
Floor press
Strength:
Floor press
0-1 month training experience: establish 5RM / sets of 5 @ 85%
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
Metcon:
15 min amrap:
10 1 arm pushups on rings
10 HSPU
200m run
Dizengoff
technique:
kipping pullup
Metcon:
15 min amrap:
10 1 arm pushups on rings
10 pullup
200m run
Intermediate
Open 15.3
14 min AMRAP of:
7 RMU
50 Wall Balls
100 DU
Post your scores to the Whiteboard.
WOD 14/3/15
/in WOD /by Maayan MoskowWorkout of the Day
Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
Post your scores to the Whiteboard.
WOD 13/3/15
/in WOD /by cftaAtarim
Strength
deadlift
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
12 min amrap:
ME KB swing AHAP
15 HRPU
Intermediate WOD
Skill for 15.3
then
then 1k run.
Post your results to the Whiteboard.