2018.05.14. – Hétfő
A) EMOM 8’
Rx:
Min 1- L sit hangingx 30”
Min 2-Overhead farmar carryx 30” 2×20/2×16
Min3-HS Walkx 10-20 m
Min 4- 50 DU
Open:
Min 1-Passive hanging, legs in hollow pos.x30”
Min 2-Front rack carry x30”
Min 3-HS holdx 30”
Min 4-100 SU
B)Rx: Find in 10’ heavy weight in following complex:
– 1 Snatch High pull+1 Hang snatch+ 1 Snatch from ground
Open:
5x 1 complex [ 2 Sn high pull+ 2 hang snatch+ 2 Snatch from ground]- same weight, light, barbell or 25-30 kg
C)3 rounds for time:
Rx
– 600 m run
– 36 pistol squat
– 18 HR push up
Open
– 600 m run
– 24 alt box step with 2x KB (light, in farmer carry pos)
– 18 HR push up
D) 4×15 m tiger crawl (correct form)
30” rest