2018.06.27. – Szerda
A:10 min dynamic joga exercise
B: amrap 7′
Rx:
– 1 leg less rope climb
– 2 bar mu
– 3 man maker with light kb
Open:
– 1 rope climb
– 2 bar mu w. Band or box
– 3 man maker light kb
C:Power Block
every 3 min x 5 set
Rx:
– 8 ring dip + weight 10 kg
– 12 fs w 24-32 kg kb
– 5/5 half kneeling shoulder press w. kb
Open:
– 8 ring push up
– 12 fs w 8-16 kg kb
– 5/5 half kneeling shoulder press w. kb
D: tc 9′
Rx: 30/20kg Open: 20/15kg
22-16-10 alt dumbell or kb dead snatch
10-16-22 burpee box jump overs
E: acessory
3 rds
Unbroken
-5 strict pull up
-5 strict ttb
-5 shspu Open: hspu or pike push up
1′ rest