• 29Οκτ
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    WoD 30.10.17

    WoD 30.10.17

    Coaching Point:

    TΕΛΕΥΤΑΙΑ ΕΒΔΟΜΑΔΑ ΠΡΙΝ ΤΑ ΤΕΣΤ ΤΟΥ ΠΡΩΤΟΥ ΜΕΓΑΚΥΚΛΟΥ ΑΕΡΟΒΙΑΣ ΙΚΑΝΟΤΗΤΑΣ.

    Ο ΑΣΚΟΥΜΕΝΟΣ ΠΡΕΠΕΙ ΝΑ ΠΙΕΣΕΙ ΤΙΣ 3 ΠΡΩΤΕΣ ΗΜΕΡΕΣ ,  ΚΑΙ ΝΑ ΧΑΜΗΛΩΣΕΙ ΕΝΤΑΣΗ ΤΙΣ 2 ΤΕΛΕΥΤΑΙΕΣ, ΩΣΤΕ ΝΑ ΚΡΑΤΗΘΕΙ ΦΡΕΣΚΟΣ ΓΙΑ ΜΙΑ ΚΑΛΗ ΕΒΔΟΜΑΔΑ ΜΕΓΙΣΤΗΣ ΕΝΤΑΣΗΣ.

    #TRAIN SMART , #STICK TO THE PLAN , #GET RESULTS

     

    CARDIORESPIRATORY ENDURANCE DAY

    Part a. -20min

    For total reps of kcals+du

    3min row/ski/ab (kcals)

    3min park run-count nothing(aim for >3 1/2 park run)

    3min double unders

    1min rest

    2min row

    2min run

    2min double unders

    1min rest

    1min row

    1min run

    1min double unders

    3min rest

    Part b. – 10min

    Team Wod

    Score is the total reps of overhead squats

    Ath. a : run 400m

    Ath b : overhead squats @50/35 or scale down by your ability, but keep it a bit heavier than the load you used at the benchmark “NANCY” at the test week. L1 and intro athletes could perform with a safe load and focus on mechanics.

    then

    Ath a : overhead squats @50/35

    Ath. b : run 400m

    When ath b finish the run , do amrap as a team of: oh squats 5reps each athlete

    4min time cap

    2min transition time to load the bars

    Ath. a : row/ski/ab 500m

    Ath b : overhead squats @60/40 or scale down by your ability, but keep it a bit heavier than the previous amrap.L1 and intro athletes could perform with a safe load and focus on mechanics.

    then

    Ath a : overhead squats @60

    Ath. b : row 500m

    4min time cap

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