2018.11.28 Szerda
A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B. In 8 minutes:
Overhead squat – daily max or 1RM (from rack)
Open: only technic!
C.
RX:
3’ work / 1’ rest x 5 rounds (20min.)
20 OHS @ empty BB (15/20kg)
6 Muscle-ups (you can ring or bar)
Max reps Burpee box jump-overs @ 70/60cm in the remaining time
Open:
3’ work / 1’ rest x 5 rounds (20min.)
20 Front squat @ empty BB (15/20kg)
8 Burpee pull-ups
Max reps Burpee box jump-overs @ 60/50 cm in the remaining time
D. “Accessory”
100 Hollow rock