2021.10.19. – KEDD
W-U
AMRAP 8’
4X10 LEG SWINGS
10 JUMP SQ
10/8CALS ROW @EASY
10 WB
WOD_
AMRAP 4X4’/4’R
20/16CALS ROW
20 WB @9/6
MAX REPS OH LUNGES @WB OVERHEAD
(B: 6/4 WB ; RX: 12/9 WB)
ACC
AMRAP 5’
10 ALT V-UPS
10 HOLLOW ROCKS
10 SEATED PIKES
Kapcsolódó bejegyzések
2021.12.17 Péntek
Week 4 Wu.: 5’ Amrap 6/side single leg bridge; at 6 hold 10” 14 Tiger position Sh. taps 1/ TGU @easy weight 5/side Windmill @easy weight A.: STR 2x 3 strict press + 5 push press 3x 2 Strict press + 4 Push press * increase weight every rds …
2021.04.06. Kedd
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
2021.05.26. – SZERDA
W-U_3SETS -10 ALT PLANK TURNS -10 RING ROWS -10 JUMP SQ 1.EMOM 8’ -2 STRICT RMU / RMU DRILL 8′ 2.WOD_AMRAP 2X6’/3’REST A) -5 PARALETTE SHOOT THROUGHS -10 DUO DB BENT OVER ROWS @17.5/12.5 -15 SIT-UPS B) -5 RING DIPS -10 DUO DB HANG CLEAN & JERKS @17.5/12.5 -15 SIT-UPS 3.ACC_3SETS -6/6 BULGARIAN SQ @SINGLE DB
2021.07.26. Monday
1. Activation / 3 rds. * 15 Bench Presses @just barbell * 250m row * 10 Stiff leg deadlifts @db DB 2. Gymnastics / 3 rds. / 1’30” rest btw. rds. * 10 unbroken strict pull-ups * 6 unbroken ring dips / box 3. Back Squat Find your heavy single in 12 min, Then 3×3 @80%…
2021.12.14 Kedd
Week 4 A.: Amrap 6’ 12 Alt. Kettlebell Halo 10 Alt. Cross knee plank 5/side Lateral Box Step Downs 10 Down dog alternating toe touch B.: 5 rds TC_14’ 30” row* target 60% 8 Lateral jump over the rower 6 Double DB Push press 5 HR Burpee 20” row *target 80% …
2021.07.06. Kedd
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball OTS…