1.strength:
front squat
5-5-5-5-5-5
2.wod:
for time:
advenced:
run 1200 m
5 muscle up
10 pistole
15 hspu
10 pistols
5 muscle up
run 1200 m
intermediate:
run 1200 m
5 muscle up\10 ring pull up\10 jumping pull up
10 pistole\20 weighted step up
15 hspu progression
10 pistols\20 weighted step up
5 muscle up\10 ring pull up\10 jumping pull up
run 1200 m
begginer:
run 1200\800\400 m
5 muscle up\10 ring rows
10 pistole\20 air squat\step up
15 hspu\15 push up
10 pistols\20 air squat\20step up
5 muscle up\10 ring rows
run 1200\800\400 m
השאירו תגובה
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