האימון היומי

WOD 240925

Lift-

Build heavy complex of-
1 High hang power snatch
1 Hang power snatch
1 Power snatch
1 Squat snatch

***

Metcon-

"Randy on steroids"

Complete for time-
75 Power snatches @40/30kg
– Every break (+3 secs pause) = 25 Double unders

WOD 240924

Push & Pull-

Complete 4 super sets of-
16 Meters sled push
16 Inverted ring rows

***

Metcon-

6 rounds for time-
8 Single DB shldr to OH @22.5/15kg
2 Bar MU
8 HRPU
2 Bar MU

WOD 240923

Squat-

For quality-
10-9-8-7-6-5-4-3-2-1 Back squat @60-70%
– 10 Weighted OH sit ups between sets.

***

Metcon-

For time-
1-2-3-4-5-6-7-8-9-10-
Plate ground to OH
Burpees to plate @20/15kg

Immediately into- 200 meters run with plate

WOD 240922

Heavy day-

Complete 4 Super sets of-
3 Hang squat cleans
5 Strict presses

Then-
5 Deadlifts
6 Floor presses

***

Metcon-

In teams of 2-

For time-
30-20-10-
DB Hang to OH @2×22.5/15kg
Strict Weighted Pull ups @10/5kg

WOD 240921

Push-

Floor press- 8-8-6-6

***

Metcon-

5 rounds for time-
15 Russian KBS @32/20KG
12 Push ups
9 T2B

***

Accessory work-

Tabata This- 3 rounds
1) Hip taps
2) Toes touches
3) Flutter kicks
4) Side Plank
5) Side plank

WOD 240920

Hero WOD-

"Daniela"

For time-
45 Pull ups
200 Run
21 Thrusters @42.5/30kg
400 Run
21 Thrusters
200 Run
45 Pull ups

Scaling versions-

Version #1
30 Pull ups
Run 200
21 Thrusters
Run 200
21 Thrusters
Run 200
30 Pull ups

Version #2
30 Pull ups
100 DU
15 Thrusters
150 DU
15 Thrusters
100 DU
30 Pull ups