MAREC 2016 TRENING
ut 01.03.2016 Lezecka stena K2
st 02.03.2016 Trening: HRUDNIK / CHRBAT / TRICEPS

Rozcvicka

9x Seria:
1: Bp vc sl dh 12x40. 10x40. 6x60. 3x75. 1x85. 3x110. 4x110.110. 6x100
2: Zhyby 5.5.--.5.5.--.--.--.10

4x Seria:
1: Bp jr sl hh 15': 10x34. 5x38. 6x38. 8x34.
2: Zhyby 5.5.5.5

4x Set:
Rozpazky jr sl hh 30' 5x20. 8x16.16.16

3x Seria:
1: Tric Y kladka 20x50. 12x64. 8x64&6x46.
2: Tric kliky bradla 10.10.11

1x Set:
Toes to bar 10.

4x Seria (Tabata 12r 20/10):
1: Dvih noh v lahu do sviecky
2: Vytacanie k pate
3: Vydrz v brusaku
+1:00 cool down plank

(Spolu Zhyby: 50x)
št 03.03.2016 Trening: INDIVIDUALNY

Rozcvicka

CROSSFIT WOD: ANGIE
1: 100 Pull-ups (zhyby)
2: 100 Push-ups (kliky)
3: 100 Sit-ups (brusaky)
4: 100 Air Squats (drepy)
(Time: 31:09)

6x Set:
Prowler push 1dx60.60.60.60.60.60
(Time: 13:10)

4x Set:
Toes to bar 10.10.5.5
(Total: 30x)

Strecink
pi 04.03.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: “DG”
As Many Rounds as Possible (AMRAP) in 10 minutes
1: 8 Toes-to-Bar
2: 8 Dumbbell Thrusters (16 kg)
3: 12 Dumbbell Walking Lunges (16 kg)
(4 Rounds and 16 reps)

WOD: “LAST ASCENT”
5-10-15 Rounds for Time
1: Back Squats 80kg
2: Box Jumps 60cm
(Total time: 7:20)

5x Seria (Tabata 10 Rounds 60/30):
1: Fitball Hamstrings Bridge
2: Plyo box Step-Ups 20.20.20.20.20 (Total: 100x)

4x Set:
Zhyby 10.10.5.5 (Total: 30x)
so 05.03.2016 Trening: RAMENA / BICEPS

Rozcvicka

6x Set:
Mp vc zh stoj: 12x20.30.40. 7x50. 6x50. 5x50

4x Seria:
1: Veslo stoj jr: 10&10x14.14.14.14
2: Tocenie kotucom ph stoj: 10&10x15.15.15.15

4x Set:
Upazovanie s jr oprety hrudnikom o sl 45’: 10x6. 14x5. 10x5&4x4. 10x5&4x4&6x2

4x Seria:
1: Dvih noh bradla: 15.15.15.15
2: Rear delts: 20x32. 15x32.32. 12x32&8x18

3x Seria:
1: Bic zdvih na spodnej T kladke: 12x41.41. 7x41&3x32
2: Bic kladivovy zdvih stoj: 6x12. 4x12&6x6. 4x12&10x6

WOD:
Burpee Pull-Ups: 20x za 2m:30s
ne 06.03.2016 Trening: CHRBAT

Rozcvicka

12x Seria:
Sumo Deadlift (Mt sumo vc): 12x40. 10x40. 6x60. 3x80. 1x90. 6x100.100.100.100. 3x120. 2x120. 2x120

7x Set:
Pull-Ups (Zhyby) 6x10.10. 3x20.20.20. 12x0p. 6x0. (Total: 39)

Seria:
1: Standing Sled Rope Pull (Pritahovanie pot lana v stoji) 2sx35.45.35
2: Forward Sled Pulls (Sane vpred) 2sx35.45.35

WOD Set:
Burpees 30x za 2:05
po 07.03.2016 Trening: HRUDNIK / TRICEPS

Rozcvicka

9x Seria:
1: Bp rl vc 12x40. 10x40. 6x60. 3x75. 1x90. 2x110. 3x100. 4x100. 7x90.
2: Svihadlo 60.7DU.60. 10DU (DU: Double Unders)

5x Set:
Bp jr hh 10x26(30'). 8x34(15'). 8x26(30'). 8x34(15'). 10x26(15')

4x Seria:
1: Protismerna kladka strihy zhora 16x27.10x32. 12x32. 10x32
2: Tric kliky bradla 10.12.15.--

3x Seria:
1: Tric Y kladka zhora 17x50.50. 10x50&6x36.
2: Tric cable jr zhora 8&8x14.14. 7&7x18.
3: Zhyby 6wn.6wn.7wn

4x Seria (Tabata 8r 20/10):
1: Priame sjracovacky
2: Vertical strihy
+2:30 cooldown: Burpees 30x
ut 08.03.2016 Trening: INDIVIDUALNY STRONG na CHRBAT

Rozcvicka

8x Seria:
1: Standing Sled Rope Pull (Pritahovanie pot lana v stoji): 2sx20.20.20.25.25.25.25.25
2: Forward Sled Pulls (Sane vpred): 2sx20.20.20.25.25.25.25.25

6x Set:
Prowler push: 1dx60.60.60.60.60.60

5x Seria:
1: Tire flip: 10.10.10.10.10 (Total: 50x)
2: Pull-Ups (Zhyby): 7.8.7.8.8

10x Seria (Tabata 10r 30/15):
Sledgehammer Slams (Kladivo): 14.14.14.14.14.14.18.16.16.16 (Total: 150x)

Bonus:
Pull-Ups (Zhyby): 10.6
(Total Pull-Ups: 54x)

Strecink
st 09.03.2016 Trening: NOHY

Rozcvicka

Seria:
WOD: “DG”
(As Many Rounds as Possible in 10 minutes)
1: 8 Toes-to-Bar
2: 8 Dumbbell Thrusters (16 kg)
3: 12 Dumbbell Walking Lunges (16 kg)
(5 Rounds)

8x Set:
Drepy multipress zh: 10x0. 12x30. 10x60. 8x80.80.90.90. 10x80.

4x Set:
Leg press 12x90. 10x120.120. 12x120

4x Seria:
1: Zakopavanie 12x41.41. 4x55&6x32. 4x55&10x32.
2: Predkopavacky 12x50.50.50. 10x50&6x32.

4x Seria (Tabata 12r 25/15):
1: Priame brusaky s kot nh 15kg 10.10.10.10
2: Skracovacky vlavo 14.12.12.12
3: Skracovacky vpravo 14.12.12.14

št 10.03.2016 Trening: STRONGMAN s Michalom Kralikom

Rozcvicka

2x STRONGMAN Seria - 2 rounds in each Serie (Tabata 40/80):
1: sane vzad 2sx100.100. 3sx80.80
2: kmity lano 56.55. 50.50
3: pretacanie kladiva v stoji
4: pritahovanie pot lana na prowlery a nizky prowler push 2sx30.30 2sx30.30

Strecink

4x Bonus Seria na zaver:
1: Zhyby 10.10.6.5
2: Toes to bar 10.10.10.--
3: Kliky bradla 15.12.12.--
pi 11.03.2016 Trening: HRUDNIK / TRICEPS / BICEPS

Rozcvicka

4x Set:
Rozpazky sl hh 30' jr: 12x10.10. 6x20. 7x20.

5x Set:
Bp sl hh 15' jr 12x20. 8x28.28.28.28

4x Seria:
1: Tric franc tlaky ez sl 30': 10x28.28.28.28
2: Tric tlaky ez sl 30': 10x28. 12x28.28.28

4x Seria:
1: Bic zdvih ez stoj 8x28.28. 7x28.28.
2: Bic klad zdvih jr stoj 12x7. 8x7. 10x7.7

3x Seria:
1: Tric Y kladka 20x41.41. 15x55.
2: Bic T kladka 20x27. 13x32. 15x32&8x23

3x Set:
Zhyby 7.7.6.

4x Seria (Tabata 8r 20/10):
1: Priame skracovacky
2: Vertical strihy
+1:00 cooldown plank
so 12.03.2016 Rest day
ne 13.03.2016 Trening: STRONGMAN s Michalom Kralikom:

Pre Set:
Zhyby 8.8.6.5.5

Rozcvicka

4x STRONGMAN Seria (Interval 40/40):
1: prowler push 1sx45v&45n&45v. 1sx40n&40v&40n&40v. 3sx40n&40v. 3sx60n&60v
2: pritah pot lano sane 2sx40.40.40.40
3: kmity lano 60.50.50.35
4: nesenie hrubeho lana nad hlavou 1d.1d.1d.1d.
5: sane vzad: 4sx60.60.60.60

Strecink

5x After Bonus Set:
Zhyby 10.6.6.5.6
(Zhyby Spolu: 65x)

1x Set:
Toes to bar 10.

6x Set (Tabata 6r 30/15):
Plank
po 14.03.2016 Trening: HRUDNIK / CHRBAT

Rozcvicka

9x Seria:
1: Bp rl vc 12x40. 10x40. 6x60. 3x75. 1x90. 4x105.105. 5x100.100
2: Zhyby 5.5.5.5.--.--.--.--.--

5x Seria:
1: Bp sl hh jr: 9x28(30’). 8x34(15’). 8x28(30’). 8x34(15’). 9x34(15’)
2: Zhyby 5wn.5.5.6.8
(Zhyby spolu: 49x)

4x Seria:
1: Rozpazky jr sl hh 30': 5x20. 8x16.16.16
2: Veslo predklon ez 13x38n.38p. 11x48n. 12x48p

4x Seria (Tabata 12r 20/10):
1: Brusaky s kotucom 15kg nad hlavou: 8.7.7.7
2: Brusny bike
3: Vytacanie k pate
+Cooldown: Plank 1:15

Strecink
ut 15.03.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: RAHOI
As Many Rounds as Possible in 12 minutes
1: 12 Box Jumps (60 cm)
2: 6 Thrusters (40 kg)
3: 6 Bar-Facing Burpees
(Total: 4 rounds & 12 reps.)

9x Set:
Prowler push 1dx60.60.60.60.60.60.60.60.60
(Time: cca 30min)

WOD: 1-BPT (20 rounds for time)
1: 1x Burpee
2: 1x Pull-Up (zhyb)
3: 1x Toes to bar
(Total: 4:30)
st 16.03.2016 Tréning: INDIVIDUALNY

WOD: W1D1 "First"

**Fáza 1: Warmup [rozcvička],**
Time cap [časový limit]: 10 min.
5 Rounds [kolá]:
1: 10 x Air squat [drep bez záťaže]
2: 20 x Mountain Climber
3: 30 x Jumping Jack,
(Total time: 5:05)

**Fáza 2: Sila**
A.
5x Seria (Tabata 60/60) Every 2 min For 10 min [na každé 2 minúty po dobu 10 minút]:
Squat [drep] vc zh 8x70.70.75.75.75

B.
10x Seria For time [na čas], Time cap [časový limit]: 10 min.
1: Push-up [kľuk] 10-9-8-7-6-5-4-3-2-1
2: Strict Pull-up [zhyb] 1-2-3-4-5-6-7-8-9-10
(Total time: 8:36)

1x Bonus Set:
Strict Pull-up [zhyb] 10.

**Fáza 3: Kondícia**
Time cap [časový limit]: 15 min.
5x Seria (10-15-20-15-10 reps. each)
1: Burpees [angličák]: 10-15-20-15-10
2: Swing @KB20kg: 10-15-20-15-10
(Total time: 9:15)

**Fáza 4: Cooldown**
5 Rounds (Tabata 10r 60/10):
1: 1min bike
2: 1min Farmers walk 2xKB24kg

Strecink
št 17.03.2016 Trening: W1D2 Second

**Fáza 1: Warmup [rozcvička], Time cap [časový limit]: 10 min.**
10 Rounds [kolá]:
1: 5 Goblet Squat @16kg KB
2: 1-2-3-4-5-6-7-8-9-10 Burpees
(Time: 8:30)

**Fáza 2: Sila, na čas**
50 Deadlifts [mŕťvy ťah] @BW = 80kg singles (50x 1)
(Time: 7:03)

**Fáza 3: Kondícia**
20 Rounds [kolá]:
1: 10 Lunges w/ DB/KB 12kg (1lunges = 1 krok)
2: 5 Strict Press DB/KB 12kg
(Time: 17:50)

1x Bonus:
Zhyby 10

**Fáza 4: Cooldown**
FLR 300s
(Time: 7:50)

Strecink

1x Bonus No.2:
Zhyby 10

pi 18.03.2016 Trening: INDIVIDUALNY TRENING

Rozcvicka

**Fáza 1: Warmup [rozcvička], Time cap [časový limit]: 10 min.**
10 Rounds [kolá]:
1: 5 Goblet Squat @16kg KB
2: 1-2-3-4-5-6-7-8-9-10 Burpees
(Time: 7:53)

**Fáza 2: WOD 8 **
Max rounds in 8 minutes:
1: 7 Thruster (40kg)
2: 10 Sumo deadlift high pull (40kg)
(Total: 4 rounds + 4 reps)

**Fáza 3: WOD: WEEKEND ONE-UP **
60 Rounds for Time:
1: 1 PULL UP (zhyb)
2: 1 TOE-TO-BAR
(Total time: 12:47)

**Fáza 4: WOD: DIPS **
60 Parallel Bar Dips
(Total time: 5:00)

**Fáza 5: Cooldown**
FLR 300s
(Time: 7:05)

Strecink
so 19.03.2016 Trening: HRUDNIK / CHRBAT

Rozcvicka

9x Seria:
1: Bp dh sl vc 12x40. 10x40. 6x60. 3x80. 1x90. 3x110.110. 4x110.110.
2: Zhyby 5x10.10.10.10.

6x Seria:
1: Bp hh jr sl 8x28(30'). 6x38(15'). 8x26(30'). 9x34(15'). 10x24(30'). 10x34(15')
2: Veslo sed jr or 12x36. 10x46.46.50. 8x55. 10x50

3x Seria:
1: Strihy freedom sed sl 85' f6: 12x27. 10x32.32
2: Zadne delty stoj cable cross 12x14. 10x18. 11x18
3: Zhyby 6wn.6wn.6wn

5x Seria (Tabata 15r 25/12):
1: Ket swing 16kg
2: Priame skracovacky
3: Preskoky horolezec

Strecink
ne 20.03.2016 Rest day
po 21.03.2016 Tréning: W1D3 “Climber”, pokročilý

**Fáza 1: Warmup [rozcvička], Time cap [časový limit]: 10 min.**
2,5km Bike
(Total Time: 5:04, Level: 10-15, 67Cal, 127AHR)

**Fáza 2: Sila**
5 Rounds for Time:
1: 5, 5, 3, 3, 3  Squat w/pause 2s [drep s 2s pauzou v spodnej polohe]
2: Max Rep Push-up [maximálny počet opakovaní kľukov bez prestávky]
3: Max Rep Strict Pull-up [maximálny počet opakovaní striktných zhybov]
  Total:
  1.Round: 5x80kg Squat, 30 push-ups, 13 pull-ups
  2.Round: 5x80kg Squat, 25 push-ups, 11 pull-ups
  3.Round: 3x90kg Squat, 21 push-ups, 10 pull-ups
  4.Round: 3x100kg Squat, 21 push-ups, 9 pull-ups
  5.Round: 3x102kg Squat, 21 push-ups, 9 pull-ups
  (Time: 17:55)

**Fáza 3: Kondícia**
4 Rounds - Each round AMRAP  5 min:
1: 3 Swing  @KB24kg
2: 6 Thruster  @40kg
3: 9 Box Jump  @60cm
Prestávka  1 min. po každom AMRAPe.
  Total:
  1.AMRAP: 3 rounds + 3 swings
  2.AMRAP: 3 rounds + 3 swings + 2 thrusters
  3.AMRAP: 3 rounds + 3 swings
  4.AMRAP: 3 rounds + 3 swings


4x Bonus Seria (Tabata 12r 30/15):
1: Vydrz na lopatkach s nohami na fitlopte
2: Plank
3: Vydrz v brusaku

1x Bonus Set:
Zhyby na kruhoch: 10
ut 22.03.2016 Trening: # FTR Tréning W2D1 “Summary” #

**Fáza 1: Warmup, Time cap: 10 min. **
10-9-8-7-6-5-4-3-2-1
1: 10m Shuttle Run
2: Swing 20kg
> Poznámka: 10x10m, 10 swing, 9x10m , 9 swing atď
(Time: 6:38)

** Fáza 2: Intervalový tréning **
A. Every 30s For 5min
1: 5x Deadlift [mŕtvy ťah] 80.90.90.90.90kg
2: 6x Burpee [angličák]

Rest[prestávka] 2 min.

B. Every 30s For 5min
1: 5x Bent over row [príťahy v predklone] 48.53.53.53.53kg
2: 5x Bench press [tlak na rovnej lavičke] 80.80.80.80.80kg

Rest[prestávka] 2 min.

C. Every 30s For 5min
1: 6x Lunges w/ DB/KB 12kg
2: 8x Strict Press [tlaky v stoji s KB] 2x12kg

Rest[prestávka] 2 min.

D. Every 30s For 5min
1: 5x Pull-up [zhyb]
2: 10x Push-up [kľuky]

Rest[prestávka] 2 min.

E. Every 30s For 5min
1: 10x Sit-up [sed-ľah, brušáky]
2: 5x Squat [drep] 90.90.90.90.90

Rest[prestávka] 2 min.

F. Every 30s For 5min
1:    30s Farmers walk 2x24kg
2:    30s FLR

5x Bonus Set:
Pritahy kolien k hrudniku na hrazde 20.20.20.20.20

Strecink

1x Bonus Set:
Zhyby 10
st 23.03.2016 Tréning: W2D2 “CleanAndDirty”, modified elite , 23.03.2016, victorio

Fáza 1: Warmup [rozcvička]
5 Rounds:
1: 10 Air squat
2: 20m Run
3: 10 Air squat
4: 20m Run
Time:  3:54

Fáza 2: Sila
10 Rounds:
1: 3 Squat tempo:31X (3s dole, 1s pauza dole, X výbušne hore)
   90.90.90.90.90.90.100.100.100.100kg
2: 20s L-sit hold pull-up bar
Oddych 60s po každom kole
Time:  18:50

Fáza 3: Kondícia, Time cap [časový limit]: 12 min.
5 Rounds:
1: 10x Hang Power Clean @40kg
2: 5x T2B
3: 10x Swing 20kg KB
4: 5x Pull-ups
Time:  13:41

Fáza 4: Cooldown
5 Rounds:
1: 10 Biceps curls 30kg
2: 10m Bear crawl  
3: 10 Triceps Parallel Bar Dips
4: 10m Bear crawl  
Time:  13:44

Strecink

1x Bonus Set:
Zhyby 10
št 24.03.2016 Tréning: W2D3 “Death by”, modified

F á z a  1:   P r i m e r
Death by for 10min
1: 3+ Swing KB24kg
2: 3+ Burpee
 Log:
 1.min: 3 Swings & 3 Burpees
 2.min: 4 Swings & 4 Burpees
 3.min: 5 Swings & 5 Burpees
 4.min: 6 Swings & 6 Burpees
 5.min: 7 Swings & 7 Burpees
 6.min: 8 Swings & 8 Burpees
 7.min: 9 Swings & 9 Burpees
 8.min: 10 Swings & 7 Burpees
 9.min: 11 Swings & 6 Burpees
 10.min: 12 Swings & 6 Burpees
 (Total: 75 Swings & 61 Burpees)
Rest 5 min. before Faza 2.

F á z a  2:  S i l a
7 Rounds:
1: 2 Sumo Deadlift, go heavy: 2x125.125.120.120. 1x120. 2x100.100
Chase by:
2: 3 Box Jump 60cm: 3.3.3.3.3.3.3
Rest 2 min. between rounds
(Total time: cca 13:00)

F á z a  3:  K o n d i c i a
A. For time:
300x Air squats
(Total Time: 10:35; medzicas na 100x: 3:10, na 200x: 6:55)

B. 10 Rounds:
1: 30s Mountain Climber
2: 30s FLR (Front Leaning Rest)
3: 30s 5 Pull-up [zhyb]
4: 30s 5 Push-up [kľuk]
(Total time: 20:00, Pull-ups/Push-ups: 50)

F á z a  4:  C o o l d o w n
10min Farmers walk 2x24kg KB
(Total length: 540 meters)

Strecink

1x Bonus Set:
Zhyby 10.

pi 25.03.2016 Trening: INDIVIDUALNY STRONGMAN

Rozcvicka

P r i m e r - Death by for 10min
1: 3+ Swing KB24kg
2: 3+ Burpee
 Log:
 1.min: 3 Swings & 3 Burpees
 2.min: 4 Swings & 4 Burpees
 3.min: 5 Swings & 5 Burpees
 4.min: 6 Swings & 6 Burpees
 5.min: 7 Swings & 7 Burpees
 6.min: 8 Swings & 8 Burpees
 7.min: 9 Swings & 9 Burpees
 8.min: 10 Swings & 6 Burpees
 9.min: 11 Swings & 5 Burpees
 10.min: 12 Swings & 7 Burpees
 (Total: 75 Swings & 60 Burpees)

6x Seria:
1: Pritahovanie prowlera lanom: 2sx15.25.25.37.37.37
2: Nizky prowler push: 2sx15.25.25.37.37.37

4x Set:
Tire flip 10.10.10.10

5x Set:
Prowler push sprint 35mx15.15.15.15.15

4x Seria (Tabata 12r 20/10):
1: Brusaky s 12kg ket nh 8.8.8.8
2: Vytacanie k pate
3: Verticalne strihy

Strecink

1x Bonus Set:
Zhyby 10
so 26.03.2016 Trening: HUDNIK / CHRBAT / TRICEPS / BICEPS

Rozcvicka

9x Seria:
1: Bp sl rl vc 12x50. 10x50. 6x70. 3x80. 1x100. 3x110. 2x110. 4x100.100
2: Zhyby 5x15.15.15.15. 5x0.0.--.--.--

6x Seria:
1: Bp sl hh jr 8x26(30').34(15').26(30').34(15').26(30'). 7x34(15')
2: Zhyby 5n.5n.5n.5n.5n.5n

4x Seria:
1: Tric kliky bradla 10x0.10.20. 20x0.
2: Bic zdvih vc stoj 10x20.30.30.30

2x Seria:
1: Tric kliky kruhy 7g.--.
2: Bic zdvih vc stoj 10x20.20.

2x Seria:
1: Tric Y kladka zhora 12x68.68
2: Bic kladivovy zdvih jr stoj 8x12&5x8. 7x12&8x6

2x Set:
Vytacanie na hrazde do stran 15x.15x.

1x Set:
Toes to bar: 10

(Spolu zhyby: 60)
ne 27.03.2016 Rest day
po 28.03.2016 Trening: NOHY

Rozcvicka

Drepy vc nh 5x20.

10x Seria - Superset by KANE SUMABAT:
1: Zhyby 10.9.8.7.6.5.4.3.2.1
2: Drepy vc nh 1.2.3.4.5.6.7.8.9.10x50kg

5x Seria:
1: Drepy vc zh 5x90.90.90.90. 12x50.
2: Prowler push 30mx70.70.70. 15mx70n.70n (n=nizky)

3x Seria:
1: Zakopavanie 10x45. 6x55&4x36. 5x55&5x36
2: Predkopavanie 10x50.64. 10x64&5x36.

3x Seria:
1: Seated calf 15x77.77.77.
2: Abdominal crunch 15x50.50. 15x50&10x27.

3x Bonus set:
Zhyby: 10wn.2ng.6. (g=gulovy uchop)


ut 29.03.2016 Rest day
st 30.03.2016 Tréning: W3D1 “Breaker” modified

Fáza 1: Warmup - Time cap: 10 min.
50x 20m Run (total 1km)
(Čas: 5:51)

Fáza 2: RX OPEN WOD 16.5
21-18-15-12-9-6-3 reps. For Time
1: Thruster 40kg
2: Bar Facing Burpee
(Čas: 23:40)

Fáza 3: Kondicia
A. Every 30s For 10min
1: 3x Deadlift 55kg (70%RM)
2: 5x Swing @24kg
Before B –  Rest - 5 min.

B. Every 30s For 10min
1: 6x Goblet Squat @20kg
2: 6x Bent over row [príťahy v predklone] 50kg (@65%BW)
Before C –  Rest - 5 min.

C. Every 30s For 10min
1: 5x Pull-up [zhyb]
2: 6x Push-up [kľuk]

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št 31.03.2016 Trening: HRUDNIK / CHRBAT / TRICEPS

Rozcvicka

9x Seria:
1: Bp rl vc 12x40. 10x40. 6x60. 3x80. 1x95. 2x110.110. 5x100.100
2: Zhyby 5.5.5.5.5.

6x Seria:
1: Bp jr sl hh 9x26(30'). 7x38(15'). 9x26(30'). 5x38(15'). 9x26(30'). 5x38(15').
2: Zhyby 5n.5n.5n.5n.5n.10n

4x Seria:
1: Rozpazky freedom sed sl 85’: 15x23. 10x32. 8x32.32
2: Tric Y kladka zhora: 15x50. 12x64. 10x64.64

WOD: HOPE FOR KENYA (As Many Rounds as Possible in 12 minutes)
1: 50 Air Squats
2: 30 Push-Ups (Kliky)
3: 15 Pull-Ups (Zhyby)
(Total: 2 rounds & 75 reps.)

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(Total - zhyby: 90x, Air squats: 150x, Kliky: 85x)