האימון היומי

Strength-

Super set of-
10 Barbell bent over rows
8/8 One leg romanian DL

Metcon-

4 Rounds for time-
21 American KBS
15 wall balls
9 strict pull ups

Core-

20 work / 10 rest- 16 rounds, alternating-
* D-ball bear hug walk around
* AB mat sit ups

Metcon-

In couples-
16 AMRAP-
6 KB Clean & jerk 24/16kg
3 D-ball clean
1 Rope climb
* Alternate full rounds..

Strength–

Front squat- 5-5-3-3-1-1-1

Metcon-

14 AMRAP-
55 Deadlifts 60/40kg
33 T2B
111 Double unders

*****

RX WOD-

Skill-
rings muscle ups

Metcon-

"Open 19.4"
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Time cap: 12 minutes

Weightlifting-

Build heavy set for the complex-
1 Hang squat snatch
1 squat snatch

Metcon-

10 Rounds for time-
6 DB snatches 22.5/15kg
1-2-3-4-5-6-7-8-9-10 Over the DB burpees

Weightlifting-

Build heavy complex of-
1 Hang squat clean
2 Front squats
1 Jerk

Metcon-

12 AMRAP-
2-4-6-8-10.. etc
Thrusters 40/25kg
Burpee C2B

Couples WOD-

27 AMRAP-
5 Deadlifts 120/75kg
10 Synchro bar facing burpees
20 HSPU
30 Pull ups

* Every 3 minutes- one partner runs 150 meters.

Strength-

Strict shoulder press- 5-5-3-3-1-1-1

Metcon-

4 Rounds for time-
200 Met run
6 shoulders to OH 60/40kg
6 Bar muscle ups
6 Shoulders

Strength-

Deadlift- 10-10-10-10

Metcon-

15 AMRAP-
15 HPC 60/40kg
12 HRPU
9 Front squats
6 strict pull ups

Power & speed-

Hang power clean- 3-3-2-2-1-1-1

Metcon-

"WODAPALOOZA qualifier #4"

For Time – 20:00 Minute Time Cap
150 Wallballs
75 Toes-to-bar

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Strength-

Floor press- 5-5-5-5-5
Weighted pull ups- 5-5-5-5-5
* as super set

Metcon-

12 AMRAP-
16 Russian kbs 32/20
16 meters bear crawl

16 ab mat sit ups