300911 Пятница

WOD
For Time:
"Filthy Fifty"
50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders/200singles

40:18
 

280911 Среда

Warm Up

800 meter run
30 Squats
30 PVC Push Press
Strength:
PPress
3,3,3,3,3 rest 3 min
 
WOD
"Jackie"

For time:

1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
 

260911 Понедельник

Tuesday, 05 July 2011

"DIANE"

Warm Up

500 meter row
::30 Handstand X 3
15 Push Ups X 3
15 back extensions X 3

WOD
For time:
21-15-9
Deadlifts 102,5kg
HSPU

14:00
 

230911 Пятница

"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)
221

210911 Среда

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m
53:28

190911 Понедельник

Трастер
40/45/50/55/60/65/70х1

"Френ"
21-15-9
Трастер 42,5кг
Подтягивания

7:25

160911 Пятница

Strength
Deadlift
7 x 3
80/90/100/105/110/120/120
WOD
AMRAP 20 min
10 Burpees Pull Ups
5 Front Squats 62,5kg
1 Rack Climb

5 rds+ 10 reps

140911 Среда

Strength
Heaving Snatch Balance
5 x 5
30/35/40/45/50
WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps sm
10 Push Ups
12:32

12.09.11 Понедельник

Strength
Squat Clean
5x3
60/65/70/70/70

WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Double Unders
14:58

09.09.11 Пятница

Strength
Snatch
3 x 3, 2 x 2, 1 x 1

WOD
15 min AMRAP
5 Squat Snatch 42,5kg
10 CTB Pull Ups
5 Squat Cleans 42,5kg
10 Hand Release Push Ups

07.09.11 Среда

Skill
KB Snatch

Strength
Barbell Bent over row
5 x 5
40/50/60/65/70/75

WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg

6:55.97

THEN....
2km Row for time
8:16.9

05.09.11 Понедельник

Skill
HS practice

Strength
Box Squat
7 x 3
100kg/60sec rest

WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups

9:39