WOD 19/11/2020

Α.

Every 2.30 minutes, for 12.30 minutes (5 sets) of:
Push Press 4 reps @87-92% 1RM

B.

Rx

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row or 300/250m RUN or 

Station 2 – 30 Ring Dips or 30 Narrow Grip Push Ups elevated feet (on bench or box)

Station 3 – 30/20 Calories of Assault Bike 30 KTB Goblet Walking Lunges 24/16 Kg

Station 4 – 30 Toes to Bar or 45 Tuck Crunch

Station 5 – 16 Single Renegade Rows (22.5/15Kg) – switch arm after 10 reps

(Push-Up, Row Left or Right= 1 rep)

Scaled

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row or 300/250m RUN or 

Station 2 – 30 Dips or 30 Narrow Grip Push Ups

Station 3 – 30/20 Calories of Assault Bike 30 KTB Goblet Walking Lunges 16/12 Kg

Station 4 – 30 Toes to Bar or 45 Tuck Crunch

Station 5 – 16 Single Renegade Rows (15/10 Kg) – switch arm after 10 reps

(Push-Up, Row Left or Right= 1 rep)

Basic

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 300/200 Meter Row or 200/150m RUN or 

Station 2 – 20 Narrow Grip Push Ups

Station 3 – 20/10 Calories of Assault Bike 20 KTB Goblet Walking Lunges 12/8 Kg

Station 4 – 20 Knee to chest or 35 Tuck Crunch

Station 5 – 12 Single Renegade Rows (10/5 Kg) – switch arm after 10 reps

(Push-Up, Row Left or Right= 1 rep)

Motivation.

Passo dopo passo e la cosa è fatta.
(Charles Atlas)