Google+ WOD Core Kill - stabilitets og presøvelser : Operator's Lab

mandag den 10. juni 2013

WOD Core Kill - stabilitets og presøvelser

Din skuldre bliver udsat for belastning idag, så det sagt! Til gengæld for du trænet din core grundigt igennem, og du når at arbejde med pres øvelser, samtidig med at din puls kommer i vejret. Derfor går denne WOD ind under advanced bootcamp. Leder du efter træning som hjælper med at forberede dig på belastningerne ved bykamp - så er det bl.a. denne workout.


Opvarmning:

Side plank L x 5 reps
Side plank R x 5 reps
Atomic sit-ups x 5

Strength: for 10 minutes to 15 minutes practice the Kettlebell get up. Don't count them or use a timer. Just do some get ups with a heavy kettlebell and then rest for a minute or two. Then do some more get ups.

Endurance: 21 - 15 - 9 burpees + 200 m run after each set of burpees

Cool down: 5 - 10 minutes walk.

Notes: This WOD last approx 50 minutes. When doing the get ups: remember to focus on the technique and not on how many get ups you can do.




Bootcamp WODs is a good place to start if you are new to CrossFit. It condition your body for advanced pre-selection training. Additionally Bootcamp WODs also work great in austere environments.

All WODs are written in english so it will be easier for you to copy some of the exercises and search them on the internet/+YouTube for more info.

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