2023.08.08.Kedd

Szerző:Strong Body Training

Wu: gymn+ shoulder and elbow mobility

A: 3 rds
– 20 plank to push up
– 20 dead bug
– 20 bird dog
– 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk

B: Emom 8’
 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk ( start 50-60% )

C: Wod
3 rds: 
2 rds DT (12 dl, 9 hpcl, 6 stoh)
1 rd mary ( 5 hspu,10 alt pistol, 15 pull up)

rx: 70/50 kg 

open 50/35,

scaled30/25

basic double kettlebell or dumbell

 

D: Acc

3 rds

12-12 windmill

40-40 sec side plank thrust

E: streching

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