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