2024.03.13. Szerda
A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Tiger crawl
12m Duck walk
12 V-ups
12 HR push-ups
12 Band pull-apart
B. Every 2’ x 5 sets
Back squat x 5 reps @ 72.5% of 1RM
C. Practice in 5-8 min. @ you can choose
Strict Ring MU /Bar Mu
Ring MU / Bar Mu
Kipping or Butterfly Pull-up
D. Metcon
For time: TC: 12’
RX:
5-4-3-2-1 Ring MU/ Bar Mu (strict if you can)
5-4-3-2-1 Clean start 70 % 1 RM
6 Weighted Box step-overs btw. sets 60/50cm @ 2×22.5/15kg DB or 2×20/12kg KB
Open:
10-8-6-4-2 Pull-ups
10-8-6-4-2 Double Kettlebell dead clean / heavy
5/5-4/4-3/3-2/2-1/1 Single-arm KB push press @ 16/12kg KB
20 Steps Alt. Lunges btw. sets
E. Stretching