2020-11-10. Kedd

Szerző:Strong Body Training

A. Warm-up:

Amrap 5′  – in a slow, moderate pace 

6 sumo deadlift

6 sumo deadlift high pull 

6 russian swing 

6 goblet squat 

@ light KB ( 12 / 8 kg ) 

 

B. Strength / Lifting 

EMOM 3′ x 3 sets ( 1′ rest btw. sets)

* increase the weight in every set! 

1 Clean Pull + 1 Squat Clean ( not TNG ) 

 

C. WOD

Amrap 2′ 

3 Rope climb ( Rx: legless) 

Max reps Box jump-overs @ 70/60 cm , 60/50cm 

rest 1′

Amrap 2′

4  Alternating DB snatches @ heavy ( 27,5-25-22,5-20-17,5 / 22,5-20-17,5-15-12,5.. kg ) 

20 DUs / 40 singles

rest 1′

x 2 sets ( 12 mins) 

 

D. Accessory: 

Double DB / KB bent over row 

* 3 x 10 reps , 1′ rest btw. 

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