A. 3 rounds not for time
10-12 X hollow rocks
15 X Kb swings
5x strict pull ups
B.
EMOM 12mins of :
Min 1: 7 burpees
Min 2: 12 knees to elbows
Min 3 : 15 air squat
C. 4 sets :
Ring support X max secs
10 DU
Level 1:
A. 3 sets not for time of:
10x unbroken kipping pull ups
10x unbroken wall balls
15-25 DU
B. For max reps
2mins pull ups
3mins rest then..
8mins amrap of :
10 heavy kb swings
20 DU
THEN 2mins push ups HR for max reps
C. Emom 10 mins of :
12 burpees
D. 3x
20 x hollow rocks
20x superman rocks
30secs plank
Level 2 :
A. 3 sets not for time:
10-12 pistols (alt. leg)
5-10x strict pull ups
10 unbroken box jumps
B. In the running clock you perform :
3 rounds for time of:
Power snatch x10 @40/25kg
20 box jumps
When the timer hits 10:00mins :
3 rounds for time of:
15 push press
15 TTB
When the timer hits 20:00 mins:
For time:
500m Row
20 burpees over the Bar
6 σχόλια:
Με αυτή την ελάχιστη δύναμη που μου έμεινε από το σημερινό WOD δημοσιεύω τα εξής:
A. "Check" με 8kg WB
B. For max reps
2mins pull ups --> 29 reps
3mins rest then..
8mins amrap of :
10 heavy kb swings
40 μονά σχοινάκια
Total 7 rounds
THEN 2mins push ups HR for
max reps--> 37 reps
C. Emom 10 mins of :
12 burpees
(12-10-9-9-7-8-6-7-7-8)
D. "Ok"
Από αύριο ρεποοο...πέθανα :-P
(Στο AMRAP έκανα με 16kg KB)
A. 3 sets not for time of:
10x unbroken kipping pull ups
10x unbroken wall balls (6kg)
25 DU
B. For max reps
2mins pull ups - 35reps
3mins rest then..
8mins amrap of :
10 heavy kb swings (16kg)
20 DU (το βρήκα με τα DU μέσα στο AMRAP, 10 με 13 reps, λίγο ακόμα θέλω να τα κάνω unbroken)
5rounds+10swings+5DU
THEN 2mins push ups HR for max reps - 37reps
C. Emom 10 mins of :
12 burpees
1min 12reps
2min 12reps
3min 10reps
στα υπόλοιπα min 8reps (πολλή κούραση, τα παίξαμε)
D. 3x
20 x hollow rocks
20x superman rocks
30secs plank
DONE
coach, επίσης το kipping έχει γίνει βασανιστικό, τα χέρια είναι τρύπια απ'άκρη σ'άκρη. Σε λίγο θα φτάσουν κόκαλο οι πληγές.
A. 3 sets not for time of:
10x unbroken kipping pull ups(sto teleutaio ekana 9)
10x unbroken wall balls (6kg)
25 DU
B. For max reps
2mins pull ups - 37reps
3mins rest then..
8mins amrap of :
10 heavy kb swings (20kg)
20 DU
4rounds+10swings+10DU
THEN 2mins push ups HR for max reps - 37reps
C. Emom 10 mins of :
12 burpees
1min 12reps
2min 12reps
3min 10reps
στα υπόλοιπα min 8reps
D. 3x
20 x hollow rocks
20x superman rocks
30secs plank
to idio provlima antimetwpizw ki egw me ta xeria...exoun kopei
Sto max pull ups ekana 25 oxi 37 sorry
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