0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing front squat establish 3RM instead of 1RM) then
Metcon:
5 RFT
9 thruster 40/25
7 pullup
5 pushup
Competitors WOD
7 min AMRAP
5 Shoulder 2 Overhead 60/35 kg
10 Burpee facing the bar
WOD 19/2/15
/in WOD /by cftaAtarim
2012 regionals event 6
For time:
Three rounds of:
7 Deadlifts 155/100kg
7 Ring Muscle-ups
then,
Three rounds of:
21 Wall ball shots 20 / 14 lb
21 Toes-to-bar
then,
30m Farmer carry (2 – 45/32 dumbbells/KB)
28 Burpee box jumps (60/50CM box)
30m Farmer carry
3 Ring Muscle-ups
Some inspiration..
Post your results to the Whiteboard.
WOD 18/2/15
/in WOD /by cftaAtarim
Technique:
Front squat
then
Strength:
Front squat
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing front squat establish 3RM instead of 1RM)
then
Metcon:
5 RFT
9 thruster 40/25
7 pullup
5 pushup
Competitors WOD
7 min AMRAP
5 Shoulder 2 Overhead 60/35 kg
10 Burpee facing the bar
Dizengoff
skills 1815 – kipping pullup & bar muscle up
For time
800m run
80DU
70 airsquat
60 ring pushup
50 wallball
40 HSPU
30 pistols
20 boxjump/stepup
10 RMU
20m HS walk/10 wallwalk
Post your results to the Whiteboard.
WOD 17/2/15
/in WOD /by Maayan MoskowAtarim/Dizengoff
Skills 1815 (Dizengoff) – Double unders
Technique:
HS walking
then
Metcon:
15 min AMRAP
12 clapping pushup
15 Wallball
5m HS walk/3wallwalk
Post your results to the Whiteboard.