TRENING DNIA 10-15 KWIETNIA 2015

Wielkanoc:
SOBOTA: TEAM WOD godz. 10:30
PONIEDZIAŁEK: TEAM WOD godz. 18:00

 

Poniedziałek
Deadlift 
2-2-2-2-2
3 Rounds for time
9 Clean  60/40kg
7 Push Jerk
5 Overhead squat

 

Wtorek
Deadhang bar 3 x30s 1min rest
Active hang bar 3 x 30s 1 min rest
Strict pull up /negative pull up
3-3-3-3-3 ( chin up 3-5 sec hold)
Gymnastic swing
5 Rounds:
100 Double unders
10 Hspu
10 Walking lunges with bumper
10 Toes to bar ( keep)
400 m run buy out

 

Środa
Team Wod
30 minutes amrap
8 Wall ball shots
8 Push ups hand release
8 Thrusters
8 Pull up
other person run (switch when you finish round)

 

Czwartek
Squat snatch 
3-3-3-2-2
Buy in 100 Double unders
21-15-9
Power snatch 30/20 kg
Overhead lunge
Sumo deadlift high pull
Buy out 400 m run

 

Piątek
Skill Pistol
16 min amrap
10 Pistols (5R + 5L)
5 Chest to bar
10 Burpee box jump
5 Strict ring dips