W4D1

Plyometric Work

In a 8-minutes window

6-8 Sets

3 Seated Box Jump (Go to up at every set & choose the maximum height)

WOD

“2 Kişilik Takım Antrenmanı“

4 ROUNDS FOR TIME (20′ Time Cap)

10-15-20 Chest to Bar Pull Up (S1; Pull Ups – S2; 10-10-10 reps Pull Ups – S3; Jumping Pull Ups)

10-15-20 Wall Ball (9/6 kg) (S1; 12-12-12 reps)

*Her round için zaman sınırı 5 dakikadır. Partnerlerden birisi çalışırken diğeri dinlenir.

POST WOD (If Time Permits)
Mini-Pump – Arms and Core
2-3 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight

*Rest 1-2 minutes btw rounds