2021.04.28. SZERDA
W-U_3SETS
-10 ALT 1HAND SCAP PUSH + ALT TOE TOUCHES
-10 SCAP-PULLS
-20 ALT CURTSY LUNGES
1.EMOM 8’
EVEN – 6 CHIN-UPS
ODD – 6 STR HSPU
2.WOD_AMRAP 3X4’/2’
-3 BMU
-5 WB @9/6
-7 SIT-UPS
3.ACC_3SETS
-10 HAMS CURLS ON ROWER
Kapcsolódó bejegyzések
2021.06.12. Sz-V
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
2021.04.29. CSÜTÖRTÖK
W-U_3’ CONT. WORK (3X) @EASY! -15”JUMPING J -15”LONG STRIDERS -15”MOUNTAIN C -15”AIR SQ 1.WOD_27’ AMRAP @STEADY STATE ZONE! (NASAL BREATHE, VERY EASY PACE) -24 AIR SQ -24/20 CALS ROW -24 ALT REV LUNGES -24/20 CALS ROW -12/12M ASSIMETRIC CARRY /OH12KB-FARMER24KB @DAMPER 1-2 ON CARDIO MACHINES 2.ACC_3SETS -10 BAT-WINGS -10 ALT SIDE PLANK TURNS
2021.04.03. Szombat
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
2021.10.15. -PÉNTEK
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 10 RING ROWS 10 RKBS 5 SHUTTLE RUNS @10M WOD_3 RDS_FT_TC:14′ 30 SHUTTLE RUNS @10M 21 RKBS @24/16 12 PULL-UPS /B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/ COND EMOM 12’ 1.15m KB(1) WALKING LUNGES @24/16…
2021.05.24. – PÜNKÖSD
1. W-U 2X 15″ Jumping Jack 15″ Butt Kick 15″ Mountain Climber 15″ Air Squat 10 Med Ball Cluster 2. HERO WOD _ Kettlebell LANE For time: 800m Med Ball Run @9/6kg 56 Alt Kb Snatches @20/12kg 39 Burpee Box Jump-Overs @60/50cm 84 Wall Ball @9/6kg 800m Med Ball Run @9/6kg 84 Wall Ball…
2021.12.20 Hétfő
Week 5 A.: 5’ Amrap 15”/side Side plank Rotation 25” wall sit alt. leg raises 12 Alt. superman 10 Downward dog toe touch B.: STR. E2MOM Cyclist Front Squat 5,5,4,4,3,3 reps, rest 90” Tempo 3035 3 – Moving down, use…