12-08-17 Petak

WOD 2 – „Sprint to 2018“

On 12:00 the team will have 16 minutes (till 28:00) to complete the following for time:

60 Calorie Row

75 Knees to Chest

90 Burpee Box Jump

Before the workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.

Station #1 – 60 Calorie Row

Nothing too “science-y” here, but do know that each team will have a single rower!

The order of rotation will go from Athlete #1 to Athlete #3, with each completing min 5 and max 15 cals on the rower.

Station #2 – 75 Knees to Chest

Athlete #1 will complete knees to chest (min 5, max 15 rep).

Athlete #2 will complete knees to chest (min 5, max 15 reps).

Athlete #3 will complete knees to chest (min 5, max 15 reps).

Then again athlete #1, #2, etc.

Station #3 – 90 Burpee Box Jump

Athlete #1 will complete burpee box jump (step-ups allowed, min5, max 15 reps).

Athlete #2 will complete burpee box jump (step-ups allowed, min5, max 15 reps).

Athlete #3 will complete burpee box jump (step-ups allowed, min5, max 15 reps).

Then again athlete #1, #2, etc.

The male athletes use a 24“ box and the female athletes use a 20“ box.

This workout is for time or AMRAP till time cap!

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WOD 2 – „Sprint u 2018“

Po isteku 12. minuta tim će imati na rapolaganju 16 minuta (do 28. minuta na štoperici) da uradi sledeće za što bolje vreme:

60 Kalorija na ergometru

75 Kolena u grudi na vratilu

90 Gušter sa naskokom na kutiju

Pre nego što trening počne, tim mora da odluči redosled izmene (Član #1, #2 i #3). Tokom čitavog treninga, jedan član izvodi određenu vežbu dok druga dva odmaraju.

Prilikom izvođenja svih vežbi, kada je došao red na nekog od članova, on mora uraditi minimum 5 a maksimalno 15 ponavljanja te vežbe, pre nego što prepusti („preda štafetu“) narednom članu tima.

Stanica #1 – 60 Kalorija na ergometru

Nema tu mnogo filozofije, ali treba znati da će svaki tim imati na raspolaganju jedan ergometar!

Redosled izmena ide od Člana #1 do Člana #3, a svaki mora da izvesla najmanje 5 a najviše 15 kalorija.

Stanica #2 – 75 Kolena u grudi na vratilu

Član #1 izvodi vežbu (min 5, maks 15 ponavljanja).

Član #2 izvodi vežbu (min 5, maks 15 ponavljanja).

Član #3 izvodi vežbu (min 5, maks 15 ponavljanja).

Nakon toga opet Član #1, pa #2, itd.

Stanica #3 – 90 Gušter sa naskokom na kutiju

Član #1 izvodi vežbu (iskorak na kutiju je dozvoljen, min 5, maks 15 ponavljanja).

Član #2 izvodi vežbu (iskorak na kutiju je dozvoljen, min 5, maks 15 ponavljanja).

Član #3 izvodi vežbu (iskorak na kutiju je dozvoljen, min 5, maks 15 ponavljanja).

Nakon toga opet Član #1, pa #2, itd.

Mušakrci naskaču na kutiju visine 60 cm, a devojke 50 cm.

Rezultat ovog treninga je vreme potrebno da se urade sva ponavljanja ili broj ponavljanja urađen za 16 minuta!

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5 RM Dead stop Deadlift

14 min EMOM:

Odd. 12-20 Deadlift 70/45 kg

Even: 12-20 Box Jump Over 60/50 cm