2021.06.11. Péntek
A) gymn + 3 rounds:
– 60m shuttle run
– 6 jumping squats
– 6 hindu push ups
B) Amrap 18′
400m row
10 alt. shrimp squats
5 m hsw (open: 10 steps HS march)
C) 5×7 banded deadlift, climbing
D) 2 x 30 UB abmat sit ups
Kapcsolódó bejegyzések
2021.10.18. – HÉTFŐ
W-U A. AMRAP 4’ 10 SHOULDER TAPS 10 PLANK TOE TOUCHES 5 SDHP @BB 10 HIGH KNEES 5 JUMP SQ B. AMRAP 6’ 3 BSQ @INC W TO 60% 10 SIT-UPS 5 PULL-UPS STR_ BSQ_E90” 6X2 @75% WOD AMRAP 15’ 15 SDHP @40/25 BB 30 SIT-UPS 15 PULL-UPS (B: EMPTY BB, CRUNCHES, BANDED ;…
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…
2021.12.11-12 Szombat – Vasárnap
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat…
2021.09.24- PÉNTEK
SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB 8/8 single-arm bent over row @ KB 14 alt. arm-leg raises in superman hold B. Lifting: FSQ, Deadlift ~ 1. FSQ – Every 2′ x 5 sets 4 reps @ increasing weight ~ 2. Deadlift Emom 6′ …
2021.12 18-19 Szombat – Vasárnap
Week 4 Wu.: 3 rds 20” reverse plank alt. leg raises 12 Frog Bridge 10 Ring row 14 Cross Jack A.: 6’ Amrap 12 R. swing 10 Down up 4 Atomic sit up 10 push up B.: 2 rds For Time (with a Partner) TC 25’ 20 Hang Power Cleans 50/32,5…
2021.05.25. – KEDD
W-U_3X/1’ -30”MOUNTAIN C -8/8 CLAM SHELLS @1”PAUSE AT SQUEEZE -8 JUMPS OVER 8 PARALETTES @NO HEEL CONTACT 1.PRE-RUN TC:5’ FOR TIME -200 DU (HA NEM TUDSZ DUPLÁZNI,EGY FELUGRÁS KÉT COMBRA PACSI…200 ISM.) NO SINGLE UNDER!!!!!!! 2.WOD_ AMRAP 20′ -400M RUN -15 PUSH-UPS -15 BOX JUMPS -15 PULL-UPS 3. ACC_3X/30” -30” GYMNASTIC SWIMMING