WOD 181009

Part 1-

Find MAX weight for the complex-
1 Hang squat clean
1 shoulder to OH
1 Hang squat clean
1 shoulder to OH

Part 2-

For time-
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Run 150 met with medball between rounds

WOD 181008

Strength work-

Complete 4 sets of the complex-
1 D-ball clean
1 D-ball squat
1 D-ball shoulder to OH
1 D-ball squat

* Find the heaviest weight possible

Metcon-

For time-
21-15-9
D-ball over the shoulder 50/30kg
T2B

rest 2 minutes

For time-
15-12-9
Double KB shoulder to OH
burpees

rest 2 minutes

RUN 400 met

WOD 181007

Skill-

Rope climb-
1- learning the J-hook
2- learning the kipping rope climb

Part 2-

"Tabata this.."
20 seconds work, 10 seconds rest- for 8 rounds each-
1- Double unders
2- Hang power clean
3- shoulder to OH
4- burpees to target
5- Ab mat sit ups

WOD 181006

Part 1-

Deadlift- 3-3-2-2-1-1

Part 2-

5 Rounds for time-
400 met run
16 one arm DB squat clean & jerk 30/20kg
8 box jump overs

WOD 181005

Skill work-

5 steady rounds-
10 shoulder taps
+
10 pistols

Scaling for taps- (from advanced to beginner)
1- hip taps
2- shoulder taps
3- feet on box shoulder taps

Scaling for pistols- (from advanced to beginner)
1- body weight pistols
2- roll up pistol
3- sit to stand from very low seat
4- sit to stand from higher seat

Metcon-

5 sets of 3 minutes AMRAP, 2 minutes rest between sets-
20 air squats
10 C2B
5 HPC 80/50kg

* Start each round wright where you stopped the round before..
* Work hard & fast!!

WOD 181004

Part 1-

12 EMOM-
2 reps of as heavy as possible Thrusters.

Changing weight during is super cool.

Part 2-

14 AMRAP-
100 met run
than-
2-4-6-8-10.. etc
DB snatch 30/20kg
Bar MU

בכל סיבוב מתחילים בריצת 100 מטר, סליחה- ספרינט של 100 מטר, ואחכ עבודה עם דאמבל ומתח שעולה מסט לסט בכמות החזרות.

WOD 181003

Technical work-

Build heavy but technical set of the next complex-
1 high hang power snatch
1 hang power snatch
1 low hang power snatch

Metcon-

10 rounds for time-
3 D-Ball clean 70/50kg
10 Hand release push ups

נסו למצוא קצב בו תוכלו לעבוד ללא עצירות, בצורה קבועה ועיקבית

WOD 181002

Part 1-

"Squat squat squat"
OHS- 3-3-3
Front squat- 3-3-3
Back squat- 3-3-3

Part 2-

8 AMRAP-
30 double unders
7 C2B
30 DU
7 HSPU

המטרה באימון של 8 דק' היא לעבוד ללא עצירה, מסגרת זמן כל כך קצרה אמורה להעלות את האינטנסיביות של האימון למי שזה היום בו הוא עובד קשוח.
תנו בראש!!!

WOD 181001

In teams of 3-

33 AMRAP-
60 bar facing burpees (3 burpees each)
30 Clean & jerks 70/45kg
200 met sled push

WOD 180930

Part 1-

Build heavy but technical set of the complex-
1 Deadlift
1 Hang squat clean
1 Hang squat clean & jerk

Part 2-

4 rounds for time-
10 DB hang clean & jerk right arm 30/20kg
10 pull ups
10 DB hang clean & jerk left arm
10 pull  ups
10 burpees