2021.12.21 Kedd
Week 5
A.: 5’ Amrap
10-10 X Band Walks
20” Hollow Hold
6 Kang squat
5 Hindu push-up
B.: 3 sets 1×16/12 kg TC_8’
8 Suitcase DL Right (R)
6 R. Swing R
4 KB Snatch high pull R
6 Dead Snatch R
8 KB offset push up R
Then, Left (L), R, L, R, L
* no rest btw. sides
* R + L = 1 set
C.: Emom 20’
1. 210/180 m Row
2. Max Double DB Deadlift 2x 20-22,5kg/ 15-17,5 kg
3. 10 DB Facing Burpees
4. Max Alt. DB Hang Power Celan & Jerk
5. Rest
*at the 2. and 4. min. try to not take down
D.: Tabata in 4 minutes
Squat with Wall Ball
Wall Ball Hollow rock
ACC.: 3 sets Sandbag Bearhug Hold
1. 90”
*rest 45”
2. 75”
*rest 35”
3. 60”