Blog
2015.06.24 21:00
Find Clean RM:
Geri: 80 kg
Nóra: 50 kg
Erika: 40 kg
Eszti: 40 kg
Timi: 45 kg
Bence: gyakorolt
Kettlebell Snatch Practice
WOD
8 Swing (20/16 kg)
7 Thruster (40/25 kg)
6 Toes to Bar (Gerinek Ring Dip)
6 Swing
5 Thruster
4 Toes to Bar/ Ring Dip
4 Swing
3 Thruster
2 Toes to Bar/ Ring Dip
21...
2015.06.22 21:00
EMOM'24
1. min - 5 Front Squat (70%)
2. min - 5 Handstand Push up
3. min - 7 Legraise
WOD 1.
AMRAP'6
9 Deadlift
6 Front Squat
3 Push Press
Rx: 45/30 kg
Rx Results:
Karesz: 90 rep
Nóra: 87 rep
Ignáciusz (Csaba): 72 rep
Ákos: 72 rep
Timi: 67 rep
Geri: 62 rep
Bence: 36 rep
Scaled Results:
Levi: 72...
2015.06.20 16:00
Muscle up basics
Geri no Muscle up yet
Bazsi no Muscle up yet
WOD - Hero Wod
"Blake"
4 Rounds of
30m Overhead Walking Lunges (20kg)
30 Box Jump
20 Wall Ball
10 Handstand Push ups
Results:
Bazsi: 29:59
Geri: 39:13
2015.06.19 21:00
Press Complex
1 Shoulder Press
1 Shoulder Drop
1 Push Press
1 Split / Push Jerk
4x30+30sec Overhead position fix
WOD
21 Clean
21 Toes to bar
42 Double Unders
15 Clean
15 Toes to Bar
30 Double Unders
9 Clean
9 Toes to Bar
18 Double Unders
Rx: 50/35kg
Rx Results:
Karesz: 8:25
Nóra: 10:54
Timi:...
2015.06.17 21:00
4 Rounds of 5 Overhead Squat (OHS)
Find OHS RM
Practicing Double unders or Ring Dips
WOD
"FRAN"
21-15-9
Thrusters (40/30 kg)
Pull ups
CAP: 12 min
Rx Results:
Gábor: 7:08
Nóra: 11:08 (korábban - 11:28)
Bence: 11:46 (korábban - 13:47)
Csaba: CAP /-13rep/ (korábban - scaled 10:41)
Scaled...
2015.06.15 21:00
8 Rounds of Deadlift - 3 reps with RM 85%
EMOM'9
1.-3. min - 5-7 Chin ups
4.-6. min - 5-7 Strict Pull ups
7.-9. min - 5-7 Pull ups
WOD
4 Rounds of
10 Front Rack Lunges
15 Push Press
20 Burpee over the Bar
200m Run
Rx: 40/30 kg
CAP: 25 min
Rx Results:
Karesz: 19:31
Nóra: 21:59
Balázs: 22:10
Csaba:...
2015.06.13 15:00
8 Rounds of Bench/ Floor Press
5 reps - RM 70%
TEAM WOD
10 Handstand Push ups
20 Push Press (40/30 kg)
30 Burpee Pull ups
40 Deadlift (80/55 kg)
50 Swings (24/16 kg)
60 Plate Squat (10/5 kg)
70 Burpees
80 Toes to Bar
90 Box Jumps
100 Double Unders
400m Run
(alternating)
Results:
Nóra + Erika:...
2015.06.12 21:00
E2MOM'20
3 Back Squats (RM 85%)
5 Ring Dips
5 Rounds of Snatch Complex
1 Slow motion Snatch grip Deadlift
1 Snatch Pull
1 Power Snatch
WOD 1.
AMRAP'10
3 Clean (60/40 kg)
6 Box Jump
9 Sit up
Rx Results:
Zsombor: 162 reps
Geri: 134 reps
Nóra: 126 reps
Scaled Results:
Erika: 109 reps
Levi: 162...
2015.06.12 10:54
Hero Wod: 'Murph'
Run 1 mile (1609m)
100 Pull up
200 Push up
300 Squat
Run 1 mile (1609m)
Note: a pull up, a push up és a squat szabadon beosztható
CAP: 60min, hogy elkezd a második futást
Rx: 10kg-os mellényben
Rx Results:
Balázs: 56:57
Karesz: 61:17
Geri:...
2015.06.10 21:00
Clean & Jerk Complex - 8 Rounds
1 Power Clean
1 Squat Clean
1 Front Squat
2 Split Jerk
Kipping / Ring Dip practice
WOD
Shoulder to Overhead - 10/8/6/4/2 reps
Toes to Bar - 2/4/6/8/10 reps
Back Squat - 20/16/12/8/4
Rx: 50/35kg
Rx Results:
Nóra:...
Tételek: 21 - 30 ból 32