Személyi edzés
CF Class
WOD for Friday, Mar 26, 2021
ABdonis 5 RFT 8 DB single-arm overhead lunge (left-arm, alt.) 10 DB single-arm row (left arm) 12 sit-ups 8 DB single-arm overhead lunge (right arm, alt.) 10 DB single-arm row (left arm) 12 strict leg raise
WOD for Thursday, Mar 25, 2021
Static AMRAP 15: 1 minute handstand hold / plank 35 DB deadlift (slow and controlled)
WOD for Wednesday, Mar 24, 2021
Chipper For time 50 DB reverse lunges 30 DB single-arm push press (alternate every 5) 50 DB goblet squat 30 DB single-arm push press (alternate every 5) 50 push-up 30 DB single-arm squat clean (alternate every 1-5) 50 sit-ups 30 DB single-arm squat clean (alternate every 1-5)
WOD for Tuesday, Mar 23, 2021
Strength Test AMRAP 20: Max unbroken strict HSPU / push-ups 10-10 DB single-arm row Max unbroken push-ups/ DB press 10-10 DB single-arm row Score: total number of HSPU/ push-up and push-up/ DB press (DB press = egy súlyt magatok előtt tartva nyomtok ki, ha van 2, akkor természetesen mehet dupla DB press)
WOD for Saturday, Mar 20, 2021
Finish For The Week For time 40-30-20-10 DB goblet squat DB swing/ DB deadlift sit-ups
WOD for Wednesday, Mar 17, 2021
Sprint 2.0 5 rounds (1:00 rest between rounds) 21 jumping squat 15 push-up 9-9 DB single-arm push press Score: total time including the 4x 1:00 rest
WOD for Tuesday, Mar 16, 2021
Find Your Core 5 RFT 15 DB deadlift 15 DB swing 10 strict legraise 30 sec plank
WOD for Thursday, Mar 11, 2021
Quality Matters AMRAP 20: 10 DB single-arm row (left-arm) 30 sec side plank (legt-side) 15 air squat 10 DB single-arm row (right-arm 30 sec side plank (right side) 15 sit-up
