Julkaistu:

La 10.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 5x e3m

  • 5-8x FS @65-85% 1RM

b) 12x e1,5m

  1. 6-12 Strict pull ups
  2. 6-12 Dips
  3. 8-12 T2B
  4. 6-12 Shoulder press @60% 1RM

Omatoimi WOD equipment free

Lämmittely 10min

Prep. 5min
a) 5x e3m – 2×5 pistol squats

(use progressions to find a challenging 5 rep / leg)
progressions:
1. Bulgarian split squat
2. Shrimp squat
3. Elevated single leg squat
4. Pistol squat
5. Tempo pistol squat (e.g. 32×1)

b) 12x e1,5m

  1. 6-12 Prone floor pull forward (löytyy youtubesta tällä nimellä)
  2. 6-12 Dips (between chairs or hands on chair legs on floor)
  3. 8-12 Ab rollout (towel rollout)
  4. 6-12 strict HSPU / pike push up / legs elevated pike