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Workout Of The Day
/ אימון יומי /

Open 2020
Workout 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

22.5kg dumbbells


Strength 
Bench Press
15/12/9/6/3/1

Strength - E2MOM 8min 
4 Thrusters 
30sec Hold Hand Stand 


conditioning - On the 5:00 min X 4 
300m Row 
15 Pull Ups 
200m Run 
6 Clean&Jerk 
* rest in the time remaining 


Core - 4 Round 
15 GHD Sit Up

Strength - EMOM 8 
ODD - 4 Back Squat 
EVEN - 4 Front Squat 


Conditioning - From 1 to 10 Reps
HR Push Up 
OH Squat 
GHD Sit Up 


Cardio - 800m Row 


Endurance 20:00 / 21:00

AFAP

400m Run

50 K2E

40 Wall Ball

30 KTB Swing 

20 Burpees

10 HSPU

20 Burpees

30 KTB Swing

40 Wall Ball

50 K2E

400m Row

 

Strength
Shoulder Press
15/12/9/6/3/1


Conditioning 
800m Run
30 Wall Ball
30 Knees To Elbow
30 Sumo DeadLift HP
400m Run
20 Wall Ball
20 Knees To Elbow
20 Sumo DeadLift HP
200m Run
10 Wall Ball
10 Knees To Elbow
10 Sumo DeadLift HP

Strength - DL 
10/8/6/6/4/4/2


Conditioning - For Time 
12-9-6-3 
Hang Squat Clean 
Box Jump 
Push Jerk 
Muscle Up 


Core - 2min 
L-Sit 

Open 2020
Workout 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

Time cap: 15 minutes

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Tabata
Side Plank

Strength - Bench Press 
10/8/6/4/2/2


Conditioning - 4 Rounds of AMRAP 1:30
25 Double Unders, 9 Deadlifts 
25 Double Unders, Max time Hold Hand Stand 
Rest 30 Seconds Between Rounds