2021.12.04-05 Szombat – Vasárnap
Week 2
Wu.: 6’ Amrap
10 Alt. Lunge with Thoracic Rotation
30” High plank Alt. leg raises
10 Crab reach
6 Superman
A.: Emom 9’
30” work – 30” rest
Min.1: Max Air Squat
Min.2: Max Strict Knee to Elbow
Min. 3:Max Abmat Sit-up
B.: You go I go 3×7’ Amrap
1 Rope climb
6 Alt. DB Power Clean & Jerk 20-22,5 kg/12,5-15 kg
4 Atomic Sit-up
Rest 1’
2 Kipping HSPU
3 Lateral Burpee over The Rower
120/90 m row
Rest 1’
3 Kipping Pull up
8 GTOH 15kg /10kg
6 alt. DB Hang Snatch 20-22,5 kg/12,5-15 kg
C.: 4 rds
8 Crunches
8 R. Crunches
20” Hollow hold