רביעי 31/08/16
10 Minute talk about recovery protocol. 15:00 ROMWOD Metcon: Partner WOD AMRAP 3:00 See-saw Air Squats 1:00 Rest AMRAP 3:00 See-saw Burpees to plate 1:00 Rest
10 Minute talk about recovery protocol. 15:00 ROMWOD Metcon: Partner WOD AMRAP 3:00 See-saw Air Squats 1:00 Rest AMRAP 3:00 See-saw Burpees to plate 1:00 Rest
“Kelly” 5 Rounds for time: 400m Run 30 Box Jumps 60/50 cm 30 Wallball Shots 10/6kg פעם שעברה עשינו את האימון ב22/12/15 Competitors: Find 1RM
Today is your heavy day Give it all you have and PR Thruster: 3-3-3-3-3-3-3 Competitors: High Hang Pause Squat Snatch: Find 1RM
Strength: Every 1:30 for 7:30 5 Deadlift @ 70%3RM Metcon: For Time: 12-10-8-6-4-2 Strict Pull ups 36-30-24-18-12-6 Mountain Climbers Competitors: Strength: Back Squat 5×5 @
Metcon: 00:00-05:00 AMRAP 15 Burpees 10 Toes to Bar -05:00 Rest- 10:00-15:00 AMRAP 10 Burpees 15 Knees to elbows -05:00 Rest- 20:00-25:00 AMRAP 15 Alternating Lunges 10 One Arm
Warm-up 2:00 Couch Stretch (R+L) 3 Rounds: 200m Run 10 Good Mornings 10 Strict Press 10 Front Squat (3 sec pause at the bottom) Strength:
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