Google+ WOD Quads blaster - tunge ben og six-pack. : Operator's Lab

mandag den 8. juli 2013

WOD Quads blaster - tunge ben og six-pack.

Denne workout indledes med, at din core bliver udfordret. Hvis ellers du tør give alt hvad du har allerede fra starten. Brug lidt tid på at finde nogle sjove udfordrende core øvelser, og ha' din kettlebell klar ved hånden. Efter opvarmningen fokuseres træningen på at træne ben og torso. I dag bliver du gjort klar til indsættelse hvor end det skal være.

Vest for Bagdad




WOD


Warm-up: Choose 10 of your favorite core exercises and do them like [30 sec. work/ 30 sec. rest]. Then use 5 minutes to practice your technique on Kettlebell get ups.

Work capacity: 5 Complete 21-15-9 reps of each of the following butterfly sit-ups, one arm kettlebell swings (L/R), airsquats. After each repetitions - complete a 400 meter run.

Cool down: walk for 5 - 10 minutes.

Notes: This WOD last approx 40 minutes. When performing one arm kettelbell swings you have to do all the reps with each arm: 21 reps w. left arm, 21 reps w. right arm, then airsquats .



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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