האימון היומי

WOD 231104

Push-

Build heavy set of 5 reps Strict press

Then- 4 Super Sets of-
10-15 Deficit push ups (2x 20kg plates)
10-15 Strict Knees to chest

***

Metcon-

10 AMRAP-
6 Shoulder to OH 60/40kg
6 Lateral burpees
6 T2B

WOD 231103

Metcon-

In teams of 2-

30 AMRAP-
1000/800 Meters row
20 D-ball cleans
10 Wall walks
1000/800 Meters row
20 D-ball Squats (on shoulder)
10 Wall walks
1000/800 Meters row
20 D-ball Squat cleans
10 Wall walks

RX= 60/40kg

WOD 231102

Pull & Core-

4 super sets of-
10 DB bent over rows
10 Hollow pull overs with band

***

Metcon-

For time-
21-15-9-
Pull ups
Single arm Devil press

9-15-21-
Single arm Plank rows
Single arm Thrusters

RX= 22.5/15kg

***

Independent Open gym WOD-

4 sets of- 10+10 Bent rows

For time-
21-15-9-
Pull ups
Single arm Devil press

9-15-21-
Single arm Plank rows
Single arm Thrusters

WOD 231101

Lift-

Build heavy Complex of-
1 Hang power clean
1 Power clean
– Goal is to touch & go

***

Metcon-

"The Chief"-
5 rounds of- 3 AMRAP / 1 rest-
3 Power cleans 60/42.5kg
6 Push ups
9 Air squats

– Every rounds starts at the end of the previous round

***

Independent Open gym WOD-

3 super sets of-
8 GHD back extensions
8 strict Knees to chest

5 rounds of- 3 AMRAP / 1 rest-
3 Power cleans 2x DBs of 22.5kg
6 Push ups
9 Air squats

WOD 231031

Squat & Push-

5 Super sets of-
5 Front squats
10 DB push press

***

Metcon-

5 Sets of- 1:30 Work / 1:30 Rest-
Complete 15/12 Cal bike
– AMRAP of box jump overs in the remaining time

***

Independent Open gym WOD-

5 Super sets of-
5 D-ball bearhug squats
15 push Ups

15 AMRAP-
Row 15/12 Cals
20 Walking lunges

WOD 231030

Endurance WOD-

"CrossFit.com 231024"

5 rounds for time-
400 Run
50 Double unders
15 Burpees

Time Cap– 21 minutes.

***

Accessory Work-

Complete 50 Renegade Rows (no push ups..)

***

Independent Open gym WOD-

"CrossFit.com 231024"

5 rounds for time-
400 Run
50 Double unders
15 Burpees

Time Cap– 21 minutes.

Complete 50 Strict Knees to chest.