Final WOD ISD Scegli e prova uno dei WOD delle finali.

1RMs
Back squat

four sets of ten reps

3 x 4 rinnallevetoa pukilta (polven päältä)

10 overhead bar squats
10 chest to bar pull-ups

Maljakyykyt
Turkkilainen ylösnousu 4x3 (perkäsi)

For time:
20 unbroken DU
2 legless rope climb
10 m farmer walk + trap bar deadlift (100 kg/ 75)
(2 m = 2 DL, 4 m = 4 DL, 6 m = 6 DL, 8 m = 8 DL, 10 m = 10 DL)
20 unbroken DU
10 HSPU
10 C2B
10 Wall ball (11 kg/ 9 kg)
20 unbroken DU

Time cap 20 minute.

• 30 Min of:
Row @ 60-70% MHR

• Interval:
4000 m of:
Assault Bike @ max effort
(registra il pace in Watts medi e il tempo sui 1000 m)
5:00 rest
3 Interval of:
Assault Bike 2000 m @ 4000 m pace (usa il pace dei 4000 m)
1:1 rest

2 ring dips
2 L-Pullups
30" handstand hold

4-4-30"
6-6-30"
8-8-30"
......