WOD 29/1/15 January 28, 2015/in WOD /by cftaAtarim Strength 15 min to complete missed strength or to perform deadlift if you aren’t training on Friday. then “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups 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 cfta2015-01-28 18:18:412015-01-28 18:18:41WOD 29/1/15
WOD 28/1/15 January 27, 2015/in WOD /by cftaAtarim Strength 15min of : Press 0-1 month: sets of 5 with weight from elements 1-6 month: 3 x 5 (add 2.5 from last week) 6+ months: 1 x 3 x 80% 1 x 3 x 85% 1 x MAX x 90% then MetCon: 3RFT 1 Pushpress 60/40 3 pullup 2 Pushpress 3 pullup 5 Pushpress 3 Pullup (all reps should be heavy but unbroken) then Cashout: I go u go 40 HSPU Competitors WOD Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans. “Nasty Girls V2” 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups (ring) 10 hang power cleans, 175 / 115 lb. (NO SCALING) 20 min time cap! Dizengoff Skills 1815 – Kipping pullup & Bar muscle up Technique: Handstand Walking then Metcon: 3 RFT 75 DU HS walk across gym / 30 shoulder taps / 5 Wallwalk 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 cfta2015-01-27 18:37:082015-01-27 18:37:08WOD 28/1/15
WOD 27/1/15 January 26, 2015/in WOD /by Maayan MoskowAtarim Strength: Weighted RMU / Weighted chinup 5 x 5 then MetCon: For time: – lighthouse run – TTB – 30 ring dips – 30 KB snatch 16/12 – 30 KB SDHP 32/24 – 30 HSPU – 30 pullup – 90 DU Dizengoff Skills 1815 – HS walking Technique: RMU then Metcon: 9-7-5 RMU strict TTB HSPU Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-01-26 18:19:012015-01-26 18:19:01WOD 27/1/15
WOD 29/1/15
/in WOD /by cftaStrength
15 min to complete missed strength or to perform deadlift if you aren’t training on Friday.
then
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups
Post your results to the Whiteboard.
WOD 28/1/15
/in WOD /by cftaAtarim
Strength
15min of :
Press
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then
MetCon:
3RFT
1 Pushpress 60/40
3 pullup
2 Pushpress
3 pullup
5 Pushpress
3 Pullup
(all reps should be heavy but unbroken)
then
Cashout:
I go u go 40 HSPU
Competitors WOD
Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans.
“Nasty Girls V2”
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups (ring)
10 hang power cleans, 175 / 115 lb.
(NO SCALING)
20 min time cap!
Dizengoff
Skills 1815 – Kipping pullup & Bar muscle up
Technique:
Handstand Walking
then
Metcon:
3 RFT
75 DU
HS walk across gym / 30 shoulder taps / 5 Wallwalk
Post your results to the Whiteboard.
WOD 27/1/15
/in WOD /by Maayan MoskowAtarim
Strength:
Weighted RMU / Weighted chinup 5 x 5
then
MetCon:
For time:
– lighthouse run
– TTB
– 30 ring dips
– 30 KB snatch 16/12
– 30 KB SDHP 32/24
– 30 HSPU
– 30 pullup
– 90 DU
Dizengoff
Skills 1815 – HS walking
Technique:
RMU
then
Metcon:
9-7-5
RMU
strict TTB
HSPU
Post your results to the Whiteboard.