2021.06.23. Szerda
A) gymn + 100m tiger walk
*e30″ : 1 burpee
B) daily max split jerk in 12′
C) Amrap 3′ / Rest 1′
1) ski
2) alt. DB snatch
3) row
4) Burpee t2b
5) sigle arm OHS @KB
D) acc. : 100 russian twists @10/5
* every break : 10 sit ups
Kapcsolódó bejegyzések
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…
2021.06.08. Kedd
A) gymn + amrap 6′ – 10 cal easy row – 20 deadbugs B) 5 rft: – 10 T2B – 25 DUBS – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 7′ 3 push jerk @ 70% E) 50 banded pull apart
2021.11.05. – PÉNTEK
WARM-UP A. AMRAP 6’ 1’ SKI/ROW 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @BB 5 PP @BB B. AMRAP 6’ 3 STRICT PRESS @INC W TO 60% 6 ALT DB HANG CJ 6 DB FACING BURPEES STRENGTH STRICT PRESS_E2MOM_10′ 5X4 @80% WOD AMRAP 15’ 12/9CALS SKI/ROW 12 ALT DB HANG CJ @22.5/15 12…
2021.10.12. – KEDD
W-U A. AMRAP 6’ 1’SKI/ROW 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ B. AMRAP 4’ 30” JUMP ROPE 5 HOLLOW-ARCHES WOD 8X3’ WINDOWS (24′) 45 DU 10/8CALS SKI/ROW 10 T2B /B: 70SU;10CALS;10HOLLOW-ARCHES – RX: +20%/ ACC_FT_TC:5’ 100 HOLLOW ROCKS *EVERY BREAK MEANS 7 JUMP SQ
2021.07.15.Csütörtök
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
2021.07.08. Csütörtök
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…