האימון היומי

WOD 231021

Accessory work-

4 Super sets of-
8 Y-T-W– use small plates
8+8 DB goblet reverse step down

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Metcon-

6 rounds For time-
16 KB Goblet squats 32/24kg
16 HRPU
32 Double unders

Metcon-

For time-

In teams of 2-
42 deadlifts 100/70kg
42 C2B
30 deadlifts 120/85kg
30 BMU
18 deadlifts 140/95kg
18 rope climbs

Push-

Find 1 rep MAX of the day for-
1- Strict press
2- Push press
3- Push jerk

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Metcon-

5 rounds for time-
8 Shoulder to OH 60/40kg
Run 200 Mets

Squat-

1 heavy Front squat- Every :45, for 10 sets.

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Metcon-

For time-
12-10-8-6-4-2 Hang squat clean 60/40kg
24-20-16-12-8-4 T2B
36-30-24-18-12-6 Lateral jumps over Barbell

Skill / Gymnastics-

HSPU progressions..

4 sets-
– AMRAP of Wall facing HSPU
– AMRAP of Strict HSPU
– AMRAP of Deficit HSPU
– AMRAP of HSPU

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Metcon-

20 AMRAP-
21 Burpees to target
15 American KBS
9/7 Cal bike
3 Wall walks

Part 1-

1:30 Work / 1:30 rest for 5 rounds-
Row for Calories

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Part 2-

6 rounds of-
5 Floor presses (choose your own weight)
AMRAP of unbroken strict pull ups

– Count total pull ups