האימון היומי

WOD 250201

 

Squat-

Overhead squat- 3-3-3

אם יש קושי להגיע לתחתית הסקווט- נסו למצוא את עומק הסקווט הכי עמוק שאתם יכולים כל עוד המרפקים נעולים ואתם יכולים להפעיל לחץ כלפי מעלה.

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Metcon-

3:00 AMRAP / 1:00 Rest- for 4 rounds-
9 Wall balls
6 KB SDLHP
6 HRPU

WOD 250131

 

Lift-

Build heavy set of 3 Squat cleans
– No touch & go
– No more than 3 seconds between lifts

***

Metcon-

5 rounds For time-
10 Thrusters
10 Lateral burpees over bar
1:30 Of suitcase carry as rest btween rounds

– Thrusters & burpees should be UNBROKEN- choose weight & pace accordingly.

WOD 250130

 

Endurance day-

In teams of 2-

Row 2000/1500 Meters- switch roles every 1:00
15 Wall walks
Row 1500/1200 Meters- switch roles every 1:00
30 Single arm devils @22.5/15kg
Row 1250/1000 Meters- switch roles every 1:00
45 HRPU
Row 1000/750 Meters- switch roles every 1:00
60 T2B

WOD 250129

 

Push-

Build heavy complex of-
1 Push jerk
1 Split jerk

***

Metcon-

10 AMRAP-
2-4-6-8.. etc
DB hang clean & jerk @30/20kg
Box jump overs
DB Step overs

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Accessory work-

Accumulate 1:00-2:00 Minutes of Handstand against the wall
– Can be also wall facing
– Can be any form of pike

WOD 250128

Metcon-

Alternate rounds for each Benchmark WOD..

"Helen"

3 rounds for time-
400 Run
21 KBS @32/20kg
12 Pull ups

Then-

'"Ellen"

3 rounds for time-
20 Burpees
21 DB snatches @22.5/15kg
12 DB thrusters @2×22.5/15kg

WOD 250127

 

Squat & Core-

Complete 4 super sets of-
10 Total box step ups with KBs
1:00 Of single arm plank

***

Metcon-

For time-
75 T2B
150 Air squats
300 DU

– Mix as you want