2025.10.22. Szerda
Warm up:
3 rds
15/12 cal
10/10 cossack squat
10 ring row :02 at pause top pos.
16 starfish
Strength:
Back squat
1×8 @62%
1×8 @67%
1×6 @75%
1×6 @81%
Front squat
1×5 @60%
1×5 @70%
1×5 @75%
1×5 @80%
Metcon:
Amrap 5’
24 alt pistol
20/15 cal aab
6 wall walk
2 min rest
Amrap 5’
100 du / 200 su
20/15 cal cardio row
6 d-ball / sand bag clean 70/50 kg
2 min rest
Amrap 5’
18 alt pistol
15/12 cal aab
4 wall walk
2 min rest
Amrap 5’
75 du / 150 su
15/12 cal row
4 d-ball / sand bag clean 70/45 kg
Accessory:
Emom 8’
unbrpken 10-15 t2b