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LISTA WOD / ZOBACZ NASZE TRENINGI

  • WOD / 8 LISTOPADA 2017

    I.Warm-up:
    A.70 Du
    Then:
    3 Rounds:
    10Kb Dl
    10 SDHP
    10 Push-ups
    B.Hip Mob.

    II.Clean
    A.Hang Power/Hang Squat/Split Jerk
    1.4x2+1+1 70%
    2.3x1+1+1 80%
    -start every 90 sec
    *Beginners Skill
    Hang Squat Clean

    III.WOD
    7 RFT
    7 Cluster Rx 50/30
    30 DU

  • WOD / 7 LISTOPADA 2017

    I.Warm-up:
    A.Team of 2:
    4 Rounds:
    20/15 Cal row
    10 Hollow Rack
    10 Arch rack
    10 Down-up
    B.Shoulder Mob.

    II.WOD
    TC:10min
    Buy in:
    50/40 Cal row
    Then:
    30 WBS
    20 Pull-ups
    15 Burpee box jump over
    20 T2B
    30 WBS *partner check your standart excersise
    * beginners ring row

    III.Accesory work
    4 Rounds:
    8 Bench Press close grip
    12 Kb one leg Dl P/L

  • WOD / 6 LISTOPADA 2017

    I.Warm-up:
    A.2 Rounds
    30 Du
    5 Burpee
    10 Russian Swing
    5 Goblet squat tempo
    B.Front Rack Mob.

    II.Front Squat
    A.12 min to find 3 RM

    III.For quality
    3 Rounds
    20 Pistols
    5 kipping 5 T2B 5 Pull-ups
    *Beginners
    Skill T2B

    IV.WOD
    4RFT
    20 Kb Snatch Rx 24/16
    15 Box Jump
    10 HSPU

  • WOD / 3 LISTOPADA 2017

    I. Warm-up:
    70 Du/210 su
    then 3R:
    6 arm bar ( 3L/3P)
    10 Russian swing
    10 KB OHS ( 5L/5P)
    shoulder hip mob.

    II. Snatch
    A. Snatch drop
    3x3
    - weight load
    B. Snatch balance
    3x3
    - weight load
    C. OHS- 5s down
    3x5 weight load

    III. WOD
    Death by…
    EMOM
    Power Snatch RX 42,5/30
    Pull up
    1-1/2-2/3-3...

  • WOD / 2 LISTOPADA 2017

    I. WARM-up
    A. 30/20 cal row
    Then:
    3Rounds
    5 strict press
    10 down up
    5 MB clean

    II. WOD
    A.0-8 minutes : AMRAP
    40 Cal Row
    30 Shoulder to Overhead (50/35Kg)
    20 Bar facing Burpees
    Part B
    8-15 minutes : 3RM
    3 Rep Max Clean&Jerk

    III. 4 rounds
    6 bench press/ 5s down
    6 t2b strict/ 5s down then Max sec hollow hold

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