WOD 190925

Moving objects-

5 sets of-
16 meters D-ball carry 70/40kg
16 meters Farmer carry 50/32kg
16 meters D-ball carry
16 meters Farmer carry

Conditioning-

10 rounds for time-
40 Double unders
16 meters lunges 22.5/15kg

WOD 190924

Metcon

3 AMRAP-
5 Power snatches 50/30kg
10 Hand release push ups

rest 90 seconds

3 AMRAP-
5 Power snatches 50/30kg
20 air squats

rest 90 seconds

3 AMRAP-
5 Power snatches 50/30kg
15 AB mat sit ups

rest 90 seconds

3 AMRAP-
5 Power snatches 50/30kg
5 lateral burpees

WOD 190923

PUSH / PULL / CORE-

Complete these totals- (in any order & number of reps..)
50 strict pull ups
50 strict presses ~65-75%
100 Hollow rocks

Conditioning-

14 AMRAP-
15 KBS 32/20kg
10 KB step overs
5 burpee box jumps

WOD 190922

StrengthCon-

In couples, for time-
10-9-8-7-6-5-4-3-2-1
Deadlift 100kg
Floor press 80kg
Squat clean 60kg

איך זה הולך לעבוד?

כל זוג צריך לסיים 10 חזרות של DL, כל אחד, ורק אז לעבור ללחיצת חזה ולקלינים באותה מתכונת. ואז עוברים ל-9 חזרות של DL כל אחד, 9 חזרות של לחיצת חזה כל אחד ו-9 חזרות של קלינים כל אחד.
יד לסיום הסולם היורד..

WOD 190921

Benchmark WOD-

"Barbara"
5 rounds for time-
20 pull ups
30 push ups
40 sit ups
50 squats
* Rest 3 minutes between rounds

WOD 190920

Part 1-

Build heavy rep of Clean & jerk

Part 2-

For time-
"Grace"
60 Bar facing burpees

"Grace"= 30 clean & jerk for time.
RX= 60/40kg

WOD 190919

Gymnastics-

Handstand progressions..

1) 8 sets of 16 shoulder taps- using wall/box
2) 8 sets of- 1-2-3-4-5-6-7-8 steps to the wall
3) 8 sets of 8 meters HSW
4) Stairs walk

Metcon-

10 AMRAP-
15 air squats
2-4-6-8-10-12-14.. etc Shoulders to OH 60/40kg

WOD 190918

Part 1-

Floating deadlifts- 5-5-5-5

Part 2-

in couples-
8 x 150 meters relay run
60 Sumo DLHP 50/35kg
8 x 150 meters relay run

WOD 190916

Strength-

Every 90 seconds, 5 rounds
– 5 Back squats

Metcon-

For time-
20 "Devil presses" 22.5/15kg
400 met run
30 DB OH lunges
400 met run
20 "Devil presses"

WOD 190915

Part 1-

Build heavy set of 3 Hang power snatches..

Part 2-

4 rounds, For total reps-

1 minute wall balls
1 minute Row for calories
1 minute Hang power snatches
1 minute rest