Lista WOD(ów) z obozu CAMP. Rowing Of The Machines – team Indoor Endurance: Łukasz Trzonkowski, Paweł Kozak, Miłosz Staworzyński i Bronisław Olenkowicz.

Obóz w : CB 163

Prowadzący – Rowing : Sebastian Szubski

Prowadzący Gymnastic & CrossFit : Grzegorz Lichwa

Piątek 11/11/2016

WOD I (Gymnastic)
15 Bar muscle-ups unbroken
15 strict Pull Up
90 s rest
12 Bar muscle-ups unbroken
12 strict Pull Up
90 rest
9 Bar muscle-ups unbroken
9 strict Pull Up

WOD II (Gymnastic)

6 Rounds
3 x HSPU deficit (parralett) try unbroken
6 Strict HSPU
9 HSPU kipping
60 s rest

WOD III – Endurance:
For time:
50-calorie row ( 2000 kcal / ave 500 m)
50 wall-ball shots,
50 pull ups
50 box jump overs,( 1500 kcal / ave 500 m)
50-calorie row
50 wall-ball shots,
25 CTB
50 box jump overs,
50-calorie row ( free max. speed/ ave 500 m)
Rest: 60 s
60 s max. rep C&J 70 kg

Time cap: 23 minutes

CAMP. Rowing Of The Machines – WOD – 11/11/2016