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Workout Of The Day
/ אימון יומי /

פרטים

Strength 
Snatch Pull 5/5/5/5
*Between Sets 1 Rope Climb

Conditioning 
Buy In : 400m Row/Run

30-20-10
Sumo DL HP
Box Jump Over 
Over Head Lunges 

Cash Out : 400m Row/Run

פרטים

Conditioning
Emom 8min
ODD : 40sec Max Reps Pull ups
EVEN : 10 bent over row

Emom 8mim
ODD : 40sec Max Reps Wall ball
EVEN : 4 Clusters

Emom 8min
ODD : 40sec Max Reps Russian twist
EVEN : 10 GHD sit ups

EMOM 8min
ODD : 40sec Max Reps Sledge Hammer 
EVEN : 8 Burpees 

Rest 2min between emom

פרטים

Strength 
Push Jerk 8/6/4/4/4/4
*Pause 2sec at catch position

Conditioning 
10 Round 
3 Clean Squat 
3 Burpees OTB
100m Run

Core 
4 Round
15 GHD Sit Up 

פרטים

Conditioning 
Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Strength 
Front Squat 8/6/4/4/4/4

פרטים

Strength 
EMOM 12min 
1 | 4 Muscle Up 
2 | 5 DL 
3 | REST

Conditioning 
ASAP (As Fast As Possible)
100 air squat
80 v-up
60 KTB SWING
40 HR push up
20 burpees box jump
10 HSPU

פרטים

Strength
EMOM 5 min 
4 HSPU 
*Add +1 reps every round

Conditioning
Partner WOD - E2MOM 20min 
10 Clean and Jerk (touch and go)
Max Cal Row/Bike in time remaining
*Partner 1 work 2min while partner 2 rest, change after every 2min

פרטים

Strength 
Over Head Squat Find Max Weigth For 3 Reps 
*Between Sets 30sec Plank
*Rest As Needed Between Sets 

Conditionig 
21-15-9 
DL 
C2B 
Ring Dips  

Core 
100 Russian Twist