2020-11-08. HÉTVÉGE

Szerző:Strong Body Training

A. Gymnastics / SMR 

B. Warm-up:

3 sets of:

  • 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 
  • 20″ HS hold 
  • 8 abmat sit-up (no weight!) 
  • 8 alternating box step-up ( no weight!) 

 

C. WOD

For time: 

5 rounds: 

– 5 Hang power clean @ 60/40 , 50/35, 40/25 kg 

– 10 HSPU ( Rx: strict , Open: kipping , Beginner: pike push-up) 

– 5 Front Squat @ same weight as you use for the hang power clean 

– 10 Weighted abmat sit-ups @12 – 9/ 6-4 kg Wall Ball 

– 10 alternating DB box step-up @ 22,5 – 20 – 17,5 – 15 kg / 15 – 12,5 – 10 .. kg (try as heavy as possible for you) 

Then, 

Cash Out : 

600 m row 

* every 150m – 5 burpee over the Erg 

* start with 5 burpees then @ 150m / 300m / 450 m 

 

D. Accessory: 

Rear Delt Fly – 

* 3 x 12 reps @ 2 x DB (light/ moderate weigt) 

 

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