WOD 190105

Power & skill-

Build heavy complex of-
1 Snatch pull
1 Snatch high pull
1 Power snatch

Metcon-

In couples-
For time-
30 Power snatches 50/30kg
300 DU
20 Power snatches
200 DU
10 Power snatches
300 DU

WOD 190104

Part 1-

Build heavy set of 3 touch & go power cleans.
שימו לב לשלב הורדת המוט חזרה לרצפה- חייב להיות איטי ובשליטה

Part 2-

For time-
21 power cleans 60/40kg
21 pull ups
15 power cleans
15 C2B
9 power cleans
9 Ring MU

Scaling-
Power clean- less weight
Pull ups- banded pu
C2B- banded C2B
RMU- bar MU / strict C2B (with or without band)

WOD 190103

Strength-

Back squat- 10-10-8-8-6-6

Metcon-

11 AMRAP-
11 HPC 60/40kg
11 DB shoulder to OH 30/20kg
2-4-6-8-10.. etc over the bar burpees

RX WOD-

In couples-
50 Power cleans 60/40kg
50 cals row
250 DU
40 pwr clns 70/45kg
40 cal row
250 DU
30 pwr clns 80/50kg
30 cal row
250 DU
20 pwr clns 90/55kg
20 cal row
250 DU
10 pwr clns
10 cal row
250 DU

WOD 190102

Part 1-

Deadlift- 10-8-6-4

Part 2-

In couples-
12-10-8-6-4 D-ball cleans 70/40kg
15 meters D-ball carry
12-10-8-6-4 DB  snatch 30/20kg
15 meters DB lunges
12-10-8-6-4 Bar MU

WOD 190101

פותחים את שנת 2019 עם אימון אופן אהוב, פשוט וכואב…

Part 1-

12 minutes to build heavy complex of-
1 Cluster + 1 Thruster

Part 2-

"Open 17.5"
10 Rounds for time-
9 Thrusters 42.5/30kg
35 Double unders

Scaling-
Thrusters-
1- Lower weight
2- Dumbells

Double unders-
50 singles + 15 Jumping jacks

WOD 181231

Part 1-

Built heavy complex of-
1 power snatch
1 OHS
1 squat snatch

Part 2-

5 rounds for time-
5 Power snatches
5 burpee box jumps 75/60cm
1-2-3-4-5 rope climbs

WOD 181230

Part 1-

Core work-
6 sets of-
4/4 one leg romanian deadlifts
8 T2B

Part 2-

"Cindy XXX"
20 AMRAP-
5 pull ups
10 push ups
15 squats
10
15
30
etc..

WOD 181227

Skill-

Handstand pushups
* Than 5 sets of AMRAP- from different heights

Pistol squat variations..

Metcon-

12 AMRAP-
1-2-3-4-5-6… etc
D-ball Over the shoulder 70/40kg
Pistol squats

WOD 181226

Part 1-

Split press- 2-2-2-2
Split jerk- 1-1-1-1

Part 2-

10 AMRAP-
27 DU
21 HRPU
15 DB OH lunges 30/20kg

WOD 181225

Part 1-

Couples E2MOM-
every 2 minutes (as a couple), for total of 16 minutes-
12 burpees
12 thrusters 50/35kg
12 burpees

Part 2-

14 AMRAP-
2-4-6-8… etc
Box jump overs
DB ground to OH 30/20kg