NAPI WOD
WOD for Friday, Mar 26, 2021
ABdonis
5 RFT
8 DB single-arm overhead lunge (left-arm, alt.)
10 DB single-arm row (left arm)
12 sit-ups
8 DB single-arm overhead lunge (right arm, alt.)
10 DB single-arm row (left arm)
12 strict leg raise
WOD for Thursday, Mar 25, 2021
Static
AMRAP 15:
1 minute handstand hold / plank
35 DB deadlift (slow and controlled)
WOD for Wednesday, Mar 24, 2021
Chipper
For time
50 DB reverse lunges
30 DB single-arm push press (alternate every 5)
50 DB goblet squat
30 DB single-arm push press (alternate every 5)
50 push-up
30 DB single-arm squat clean (alternate every 1-5)
50 sit-ups
30 DB single-arm squat clean (alternate every 1-5)
WOD for Tuesday, Mar 23, 2021
Strength Test
AMRAP 20:
Max unbroken strict HSPU / push-ups
10-10 DB single-arm row
Max unbroken push-ups/ DB press
10-10 DB single-arm row
Score: total number of HSPU/ push-up and push-up/ DB press
(DB press = egy súlyt magatok előtt tartva nyomtok ki, ha van 2, akkor természetesen mehet dupla DB press)
WOD for Saturday, Mar 20, 2021
Finish For The Week
For time
40-30-20-10
DB goblet squat
DB swing/ DB deadlift
sit-ups
WOD for Wednesday, Mar 17, 2021
Sprint 2.0
5 rounds (1:00 rest between rounds)
21 jumping squat
15 push-up
9-9 DB single-arm push press
Score: total time including the 4x 1:00 rest
WOD for Tuesday, Mar 16, 2021
Find Your Core
5 RFT
15 DB deadlift
15 DB swing
10 strict legraise
30 sec plank
