WOD week 16-20/12/2019

12_16-20

Pondělí

Gymnastics/Weightlifting:

E2MOM for 10

Odd: 8-12x Standing Filly Press

Even: 10/10x KB Single Leg DL

Metcon:

5x 2min AMRAP / rest 1 min

30x Double unders

12x Deadlift 60/40

6x STOH 60/40

Úterý

Gymnastics/Weightlifting:

Tabata

Plank

Side plank L

Plank march

Side Plank R

Tabata

One arm plank

Side plank rotations

One arm plank

Side plank rotations

Metcon:

Buy in:

10x Dual DB Squat Clean

Then

24-18-12

Dual DB Box Step Overs

TTB

Buy out:

10x Dual DB Squat Clean

TC 11

Středa

Metcon:

#impossiblewod n°6

EMOM 30

7x KB Snatch 24/16kg

7x Burpee

Čtvrtek

Gymnastics/Weightlifting:

E90SEC x 10

Odd: Banded Hamstring Curl x 40

Even: Weighted RFE split squat x10/10

Metcon:

50-40-30-20-10 Sit ups

25-20-15-10-5 Pull ups

TC 11

Pátek

Core:

30/30 x 10 rounds

Odd: Landmine antirotation-twist

Even: Ring body saw

Metcon:

Partner wod

AMRAP 15

A:

Ski

B:

3 rounds

15x swing 24/16kg

20x air squat

*score is amount of meters together