WoD-2016.04.02. 08:30-GenesisPark Újpest

Edző:

Csóka Gábor

Dátum:

2016. április 2. - 8:30

Helyszín:

CrossGenesis Újpest

Technik:

OHS / Overhead Squat

5x3 Reps

Strength:

BRL / Back Rack Lunge

5x6 Reps

Core/Skill:

3ROUNDS

7 Stricht legraise

15 KB Body Core

40sec/1min Heavy Plank-Body weight Plank

WoD:

A.,

Up to day for Max to

(Ba.) Clean&Jerk

(Rx.) Snatch

- Warm 10min

- Work 6min

------ 1min Rest ------

B.,

LADDER

Deadlift: 2--4--6--8--6--4--2Reps // Rx.:100/80kg

(Rx.) DU: 20-40-60-80-60-40-20Reps / SU: 40-80-100-150-100-80-40Reps (Ba.)

Burpee C2B: 2--4--6--8--6--4--2Reps / (Rx.: BMU 2-4-6-4-2Reps)

Cap.:15'

----------------------

---------------

WoD/2

TEAM WoD Cap.: 30'

"Lumberjack Variation"

40 BRL // Rx.: 50/30kg

40 KBA Swing // 32/20kg

40 OHS/OHL // 50/30kg - 20kg

40 Burpees

40 T2B

Box Jumps // 60/40cm

40 Dumbell Squat Clean // 22,5/12,5kg

Run 400Meters after every exercise

Résztvevők:


WoD/1	RM. Snatch / Clean&Jerk	DEADLIFT	TIME
(U/16) R. Gábor (Rx)	45kg	70kg	14:12'
(U/15) L. Bence	47,5kg	80kg	13:31'
Szűcs Karcsi	60kg	100kg	14:32'
P. Krisztián	55kg	80kg	14:10'
K. Gábor	50kg (Clean&Jerk)	60kg	13:41'
P. Eszti	3x35kg (Clean&Jerk)	50kg	CAP. / 15:09'

T. Laura	---	50/5kg (Atomic Sit-ups)	10:38'
P. Evelin: 30-35-37,5kg	---	45/10kg	12:10'
S. Livi	---	43/5kg	11:17'
B. Csabi	---	60/10kg	14:10'

WoD/2 - TEAM	BRL / KBA S.	OHS-OHL/ DB Squat Clean	TIME
P. Eszti-Sz.Karcsi	35/16kg-50/32kg	25/20kg-40/22,5KG	29:06'
L. Bence-R.Gábor	40/24KG	35/25KG	29:30'
K. Gábor-P. Krisztián	40 / 24kg	20kg(OHL) / 35kg	28:56'

Kép: