2020.12.23. – SZERDA
A: 4 sets
6 scorpion
6 crab reach
6 jump down up
6 sit up to reverse bridge
B: „BOB”
13-12-11-10-9-8-7-6-5-4-3-2-1
hand release push up
air squats
V -ups
C:3 rds
21 biceps curls
21 triceps
Kapcsolódó bejegyzések
2020.06.20-21. – TIBOR BENEDEK REMEMBER WOD
Mobility: General Activation: 3 Rds -10 Glute Bridges -10 Push-ups -5/5 KB Lunges -5/5 KB Windmills TIBOR BENEDEK…
2020.02.22-23.- SZOMBAT
Wu: gymn+full body dynamic mob A: 2 rds 5 min cardio machine 10 wall walk 10 burpee pull up B: Dinosyius 40 du box step 100 du 40 db thruster 100 du 40 db hang clean and jerk 40db devil press db:10/12,5/15/17,5/20/22,5 C: Streching
2020.05.21. – CSÜTÖRTÖK
Mobility: Hips+Ankles Activation: 8′ Running School (outside) A. 24′ AMRAP – 1000/800m Row (damper 3-5) – 800m Run B. For Time: – 100 Ab-mat Sit-ups (every break means 10 push-ups) There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…
2020.03.11 – Szerda
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
2020-01-13. Hétfő
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
2020.09.15.
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …