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LISTA WOD / ZOBACZ NASZE TRENINGI

  • WOD / 16 LISTOPADA 2017

    I.Warm-up:
    A.Team of 2:
    4 Rounds:
    20/15 cal row
    3 Rounds:
    10 Russian swing
    5 Push-ups
    B.Shoulder/Hip Mob.

    II.Snatch A.Snatch Balance
    5x3 weight load
    B.Squat Snatch
    Emom 10min
    2 Squat Snatch 75%

    III.WOD
    10Rft
    2 Squat Snatch Rx 70/35
    4 Strict HSPU
    6 T2B

  • WOD / 15 LISTOPADA 2017

    I.Warm-up:
    A.3 Rounds:
    3 Arm Bar L/P
    1 TGU
    6 Widmils
    B.Shoulder Mob.

    II.Gymnastic:
    A.5x5 Strict Pull-ups
    B.5x5 Strict Ring Dips
    -weight load
    -start every 90sec

    III.WOD
    50-40-30-20-10
    100-80-60-40-20
    WBS
    Du

  • WOD / 14 LISTOPADA 2017

    I.Warm-up:
    A.3 Rounds:
    20/60 Du/Su
    5 Burpee
    10 Jumping Squat
    B.Shoulder/Hip Mob.

    II.Strict Press
    A.5x5 70% 1RM
    -tempo 3010
    *Bieginners Skill
    Strict press

    III.Intervals:
    Every 3min
    A.21 Thruster Rx 42,5/25
    9 Burpee facing the bar
    B.15 Thruster
    15 Burpee facing the bar
    C.9 Thruster
    21 Burpee facing the bar
    -go fast

    IV.Core Work
    3 Rounds:
    30 sec hollow hold
    15 bends sides

  • WOD / 13 LISTOPADA 2017

    I.Warm-up:
    A.Team of 2:
    4 Rounds:
    20/15 cal row
    10 Dl
    20 Sit-ups
    B.Hamstring Mob.

    II.Deadlift
    5x5 60% 1RM
    -start every 90sec
    -tempo 3010

    III.Kb Front Rack Lunges
    3x20
    -weight load
    -start every 2min

    IV.WOD
    For time:
    20 OH Lunges Rx 50/30
    50 Kb Snatch Rx 24/16
    20 SDHP
    50 Kb Push Press

  • WOD / 10 LISTOPADA 2017

    I.Warm-up:
    A.3 Rounds:
    15 Russian Swing
    5 Push ups
    3 Burpee
    B.Hip/Shoulder Mob.

    II.Snatch
    A.Muscle/Power/Balance
    4x2+2+2
    -90sec
    B.Power/Hang Squat/OHS
    4x1+1+2 70-80%
    -2min
    *Beginners
    Skill
    Hang Power Snatch

    III.Amrap 7min
    2-4-6-8....
    OHS Rx 50/30
    Burpee Box Jump
    Then:
    7min to Find
    1RM Squat Snatch

  • WOD / 9 LISTOPADA 2017

    I.Warm-up:
    A.2 Rounds:
    10 Ring Row
    10 Air Squat
    10 Push-ups
    B.Shoulder Mob.

    II.WOD
    Team of 2:
    Amrap 20min
    „Cindy”
    5 Pull-ups
    10 Push-ups
    15 Air-Squat
    -I go you go
    -go fast

    III.Accesory work
    4 Rounds:
    8 Strict T2B
    60m Farmer walk

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