"Air Force WOD" For time: 20 Thrusters 20 Sumo Dead-lift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats
Weight is 98/63 pounds.
At the top of every minute, including the start of the workout, you must perform 4 legit burpees. You then have the rest of the minute to get in as many reps as possible of each exercise, in the order listed. You can't move on to the next exercise until the one you're on is completed.
If you are in the middle of a rep when the buzzer goes off, complete that, and only that rep before dropping down for the required 4 burpees.
זמן 00:12:50.
בערב. קטלבלס. Windmill עם 16 ו 24 ק"ג. לחיצה של קטלבל עם תחתית למעלה.16 ק"ג. 6-8 חזרות בכל התרגילים.4 סטים
"Air Force WOD"
השבמחקFor time:
20 Thrusters
20 Sumo Dead-lift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Weight is 98/63 pounds.
At the top of every minute, including the start of the workout, you must perform 4 legit burpees. You then have the rest of the minute to get in as many reps as possible of each exercise, in the order listed. You can't move on to the next exercise until the one you're on is completed.
If you are in the middle of a rep when the buzzer goes off, complete that, and only that rep before dropping down for the required 4 burpees.
זמן 00:12:50.
בערב.
קטלבלס.
Windmill עם 16 ו 24 ק"ג.
לחיצה של קטלבל עם תחתית למעלה.16 ק"ג.
6-8 חזרות בכל התרגילים.4 סטים
linda:
השבמחקdead lift 135 kg
clean 67 kg
במקום לחיצת חזה עשיתי ring dips,עם משקל 10 ק"ג.
זמן 00:32:24.