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