wod
repitition of 19.09.2020
14 min amrap
14/10 cal row
14 box jump overs
2 min rest
14 min amrap
10 pullups
200 m run
repitition of 19.09.2020
14 min amrap
14/10 cal row
14 box jump overs
2 min rest
14 min amrap
10 pullups
200 m run
strength
every 2:30 min for 5 rounds
10 deadlifts (dead stop; 1 sec pause under knee)
wod
chipper // for time
40 alternating devil press
40 db overhead lunge (change arms after 5 reps)
40 db hang clean and jerk (change arms after 5 reps)
1200 m run (2 block runs)
every 2:30 min for 5 rounds
10 deadlifts (dead stop; 1 sec pause under knee)
wod
chipper // for time
40 alternating devil press
40 db overhead lunge (change arms after 5 reps)
40 db hang clean and jerk (change arms after 5 reps)
1200 m run (2 block runs)
functional bodybuilding
every 2 min for 5 rounds
4 ring dips
8 barbell bent over row
12 db lunge (6 right + 6 left)
wod
5 rounds // 2 min work : 1 min rest
9 thruster
9 pull ups
me power cleans
every 2 min for 5 rounds
4 ring dips
8 barbell bent over row
12 db lunge (6 right + 6 left)
wod
5 rounds // 2 min work : 1 min rest
9 thruster
9 pull ups
me power cleans
strength
every 2:30 min for 5 rounds
10 paused backsquats (2 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
clean and jerk
core work
3 rounds
10 sec hollow hold
10 dead bugs
10 sec hollow hold
10 russian twist
every 2:30 min for 5 rounds
10 paused backsquats (2 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
clean and jerk
core work
3 rounds
10 sec hollow hold
10 dead bugs
10 sec hollow hold
10 russian twist
