Polepletkova snaha o niečo ...

[polepletko]

1.
CJ:
3 x 40 50 60 70 80 80 80 80 80

WOD
RFT
24xDL (80)
24xBoxJump
24xWallBall (10)
24xplyo PushUp
24xBoxJump
24xWallBall
24xClean (50)
12:25

2.
SQ:
5x50 60 80 100 100 100 100 100
1x110 120 120 120

WOD
6RFT
3xDL (130)
6xKB thrusters (20x20)
16xBoxJumps
10:07

3.
BP:
3x60 70 80 80 80 80 80

WOD
RFT
20xKB swing (20)
30xKB thruster (20x20)
20xPushUps
30xSitUps
20xKB swing (20)
30xBurpees
20xKB snatch (20) R-L
30xKB Lunges (20)
20xKB swing (20)
16:07

4.
WOD
AMRAP 13min
20xBoxJump
5xCaJ (40)
20xBoxJump
5xCaJ (50)
20xBoxJump
5xCaJ (60)
20xBoxJump
5xCaJ (70)
20xBoxJump
maxxCaJ (80)
120reps, 6xCaJ (80)

5.
BP:
5x60 70 80 80
3x85 85 85 85 85

WOD
20min AMRAP
30xKB swing (20)
30xDL (80)
30xBoxJump
30xKB snatch (20) R15-L15
30xSitups
30xDips
321 reps

6.
WOD 1
100xBall Slams (10)
3:10

Nácvik pistols

WOD 2
Fran (Modified)
21-15-9
Thruster (40)
RingRows
4:20

WOD 3
20min EMOM
SQx3 (110)

7.
WOD 1
10min EMOM
3xDL
10xBall Slams

WOD 2
21-15-9
Clean (60)
Dips
5:27

WOD 3
10 rounds (10/10)
Rope alt wave
Ring rows

Core

8.
WOD 1
EMOM to broken
2-4-6-8-10-
SQ (100)
4 rounds

WOD 2
10min to 3RM FSQ
3/95
2/100

WOD 3
RTF
50xThrusters (20)
50xWallball (10)
50xKB swings (20)
50xBoxJumps
12:36

9.
Snatch (technika)

WOD 1
AMRAP 7min
CaJ (65)
1-3-5-7-9-
Ring rows
5-10-15-20-25
48 reps

WOD 2
10 rounds (10/10)
Rope alt wave
Ring Pushups

[polepletko]

10.
WOD 1
EMOM 10min
BP 3x80

WOD 2
EMOM 10min
R10+L10 KB snatch
broken 6 rounds R10+L9

WOD 3
AMRAP 20min
2xDL (100)
PDP
3xDL (100)
PDP
4xDL (100)
PDP
5xDL (100)
PDP
6xDL (100)
PDP
7xDL (100)
PDP
6xDL (100)
PDP
5xDL (100)
PDP
4xDL (100)
PDP
3xDL (100)
PDP
2xDL (100)

PDP (2xpullups, 4xdips, 6xpushups)

[polepletko]

11.
WOD

100xKB thrusters (20/20)
100xRing rows
100xKB swing (20)
100xPushups
100xAirSquat
100xSitups

[polepletko]

12.
WOD 1

1min complet 10xSQ (60)
1min reset
2min complet 20xSQ (70)
2min reset
3min complet 30xSQ (80)
3min reset
4min AMRAP SQ (90)
22 reps

WOD 2

AMRAP 5min
10 Box Jumps
10 KB swings (20)
80 reps
5min reset

AMRAP 5min
7 Thruster (35)
7 Burpees
42 reps
5min reset

AMRAP 5min
10 SDHP (35)
7 PushPress (35)
54 reps

[polepletko]

13.
BP
5x60/70/80
1x85/90/95/100/100

WOD 1
AMRAP 8min
5xClean 50/55/60/65/70
5xDips
5x80, 0xdips

WOD 2
30/30/30 Ring rows
30/30/30 Ring pushups, plyo pushups, normal pushups
30/30/30 Situps

[polepletko]

14.
10min 1RM DL - 170

WOD 1
RFT
150 KB swing (20)
50 KTE
10:38

WOD 2
AMRAP 5min
20 Overhead Walking Lunge (20)
10 Ball Slams (10)
90reps

[polepletko]

15.
10min 1RM Clean and press - 90

WOD 1
AMRAP 10min
5 Clean (70)
5 Dips
70reps

WOD 2
3 rounds
30 Russian KB swing
30 Jump pullups
30 Situps