2018.06.22.- Péntek
Warm Up: Gymn+ running + animal movements in 8 min
A) 3 sets of:
– Dead Bug x 12
– Monster Walk x 10/10 m Forth anf Back
– Reverse Plank Hold x 20″
B)Front squat, from floor, 2 rounds (Squat clean = 1 rep)
Min 1- 8 reps@ 60-65%
Min 2- 6 reps@ 70 %
Min 3- 4 reps@ 75%
Min 4- 2 reps@ 80%
Min 5-7- Rest
C)Amrap 8’
– 1 Thruster@ Rx: 40/60 kg, Open: 25/50 kg
– 1 Burpee Box Jump
– 10 DU’s (Open: 30 SU)
– 2 Thruster
– 2 Burpee Box Jump
– 20 DU (60 SU)
– 3-3-30….
– 4-4-40…
D)SMR, stretch