WOD 230316
Core-
Complete 4 super sets of-
30+30 seconds suitcase walk around
15 Atomic sit ups
30 "Mountain climbers"
***
Metcon-
5 rounds of-
2 Min work, 2 min rest-
5 Double DB "Devil press" 40/25kg
AMRAP of Cals on Assault bike.
Core-
Complete 4 super sets of-
30+30 seconds suitcase walk around
15 Atomic sit ups
30 "Mountain climbers"
***
Metcon-
5 rounds of-
2 Min work, 2 min rest-
5 Double DB "Devil press" 40/25kg
AMRAP of Cals on Assault bike.
Lift-
Build heavy Complex of-
1 Power clean
1 Squat clean
***
Metcon-
For time-
30 Squat cleans
30 Lateral burpees
30 Deadlifts
RX=60/40kg
Metcon-
In teams of 2-
5 rounds for time-
750 Meters Row
50 DU
25 Wall balls
– Switch roles every minute on the minute.
Pull-
Complete 4 Super sets of-
8+8 single arm DB rows
30 Seconds Hollow hold
***
Metcon-
For time-
30 DB step ups
20 burpee box jumps
20 Bar MU / 40 C2B
20 burpee box jumps
30 DB step ups
***
StrengthCon-
1) 4 sets-
3 hang squat cleans + 3 push presses
2) 4 sets-
10 Weighted chin ups + 10 Deficit push ups
3) For quality-
30 HPC
20 Shoulder to OH
10 Thrusters
20 Shoulder to OH
30 HPC
RX= 60/40kg
Strength Work-
Complete 5 heavy Complexes of-
1 Hang squat clean
4 Front squats
1 Jerk
***
Metcon-
12 AMRAP-
3-6-9-12.. etc
Air squats
Push ups
KB sumo DLHP 32/20kg
סוגרים שבוע אימונים מעולה עם אימון שישלב חתירה בקצב גבוה ועבודת בטן אינטנסיבית. מצאו את הקצב שיאפשר לכם לייצר הספק גבוה בכל דקה של חתירה אבל שגם יאפשר לכם להתאושש לקראת הסט הבא.
Metcon-
AMRAP 20-
10 rounds-
1:00 min AMRAP row
:40 seconds suitcase carry
:20 rest
– Count total cals
***
Accessory work-
Complete 50 strict knees to chest
