WOD 8/1/15 January 7, 2015/in WOD /by cftaWorkout of the Day Strength: est 1RM deadlift 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3 x 5 (add 2.5 kg from last week) 6+ month est 1RM then “Tabata Something Else” Tabata Pull-ups Tabata Push-ups Tabata Sit-ups Tabata Squats *There is no rest between exercises. 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 cfta2015-01-07 18:03:462015-01-07 18:03:46WOD 8/1/15
WOD 7/1/15 January 6, 2015/in WOD /by cftaWorkout of the Day Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3 x 5 (add 2.5 kg from last week) 6+ month est 1RM press if already established perform or 1 x 5 x 75% 1 x 5 x 80% 1 x max X 85% then MetCon: Partner Wod: 16 minutes AMRAP partner 1 – min 0-8 wall sit (knee at 90 degrees) min 8-12 partner 2 – AMRAP 6 HSPU 8 KB Pushpress (24/16) 10 goblet Lunge (24/16) 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 cfta2015-01-06 18:32:532015-01-06 18:32:53WOD 7/1/15
WOD 6/1/15 January 5, 2015/in WOD /by Maayan MoskowAtarim Technique: Hang cleans Cleans then Strength: 5×3 high hang clean then Metcon: i go u go 40 hang cluster 50/30 partition to no less than 3 reps each Dizengoff Skills 18:15 Rowing Technique: DU (if you can perform 20 unbroken DU, practice kipping for pullup/BMU/RMU/TTB etc) then Metcon: “Annie on steroids” 50-40-30-20-10 DU K2E 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 Moskow2015-01-05 18:13:562015-01-05 18:13:56WOD 6/1/15
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WOD 8/1/15
/in WOD /by cftaWorkout of the Day
Strength:
est 1RM deadlift
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM
then
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
*There is no rest between exercises.
Post your results to the Whiteboard.
WOD 7/1/15
/in WOD /by cftaWorkout of the Day
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM press
if already established perform
or 1 x 5 x 75%
1 x 5 x 80%
1 x max X 85%
then
MetCon:
Partner Wod:
16 minutes AMRAP
partner 1 – min 0-8 wall sit (knee at 90 degrees)
min 8-12
partner 2 –
AMRAP
6 HSPU
8 KB Pushpress (24/16)
10 goblet Lunge (24/16)
Post your results to the Whiteboard.
WOD 6/1/15
/in WOD /by Maayan MoskowAtarim
Technique:
Hang cleans Cleans
then
Strength:
5×3 high hang clean
then
Metcon:
i go u go
40 hang cluster 50/30
partition to no less than 3 reps each
Dizengoff
Skills 18:15 Rowing
Technique:
DU (if you can perform 20 unbroken DU, practice kipping for pullup/BMU/RMU/TTB etc)
then
Metcon:
“Annie on steroids”
50-40-30-20-10
DU
K2E
Post your results to the Whiteboard.