Week 3 Training 5

Back to programs

Opvarmning

2 runder med træpind

10 x Skulderrotation/dislocations
8 x Goodmornings
8 x Lunges med rotation

AMRAP 6 - ROLIGT TEMPO

3 x Push ups
6 Cal maskine (bike, ro, ski, assault bike)
9 x Air squats
12 x Mountain climbers

Dagens workout er mulig at lave som teamWOD eller individuelt. Du bestemmer.

Ugens TeamWOD består af 3 tidligere Open workouts. Snak taktik igennem inden i går i gang. God fornøjelse.

I TEAMS AF 2:

Open 16.4

AMRAP 13 (del som I vil)

55 Dødløft @43/61 Intermediate: @55/80 RX: @71/102
55 Wallballs @14/20 lbs
55 cal roning
55 HR. Push ups/handstand push ups

5 min pause

Open 18.5

7 min (del som I vil)

3 Thrusters @20/30 Intermediate: 25/40 RX: @30/45
3 Jumping pull ups /Pull ups/Chest to bar
6 Thrusters
6 Jumping pull ups /Pull ups/Chest to bar
9 Thrusters
9 Jumping pull ups /Pull ups/Chest to bar
12 Thrusters
12 Jumping pull ups /Pull ups/Chest to bar
15 Thrusters
15 Jumping pull ups /Pull ups/Chest to bar

Fortsæt med at stige i gentagelser indtil 7 min er gået.

5 min pause

Open 22.1

AMRAP 15 - YGIG (lav en runde hver)

3 Wall walks (kom så højt op af væggen med fødderne som muligt)
12 DB snatch @10/15 Intermediate: @12,5/17,5 RX: @15/22,5
15 Box jump overs

Tid i alt: 45 min

Individuel:

Open 16.4

AMRAP 13

28 Dødløft @43/61 Intermediate: @55/80 RX: @71/102
28 Wallballs @14/20 lbs
28 cal roning
28 HR. Push ups/handstand push ups

5 min pause

Open 18.5

7 min

3 Thrusters @20/30 Intermediate: 25/40 RX: @30/45
3 Jumping pull ups /Pull ups/Chest to bar
6 Thrusters
6 Jumping pull ups /Pull ups/Chest to bar
9 Thrusters
9 Jumping pull ups /Pull ups/Chest to bar
12 Thrusters
12 Jumping pull ups /Pull ups/Chest to bar
15 Thrusters
15 Jumping pull ups /Pull ups/Chest to bar