A: Establish a 3RM Front Squat within a 15 minute time cap…
100
B: For reps:
3 mins max Ground to Overhead 60kg 9
2 mins max Burpees. 29
1 min max Double Unders 1
Rest 3 mins
1 min max Double Unders 120
2 mins max Burpees. 28
3 mins max Ground to Overhead 60kg 6
воскресенье, 30 октября 2011 г.
четверг, 27 октября 2011 г.
281011 Пятница
Strength
(weighted) Pull Up
7 x 3
15/20/25/25/20/20/20
WOD
3 Rounds
40:20sec work:rest
- Row for calories
-KB Swings
- CTB Pull Ups
-Split Lunge Jumps
17/12/13=42
21/17/16=54
35/30/30=95
223
(weighted) Pull Up
7 x 3
15/20/25/25/20/20/20
WOD
3 Rounds
40:20sec work:rest
- Row for calories
-KB Swings
- CTB Pull Ups
-Split Lunge Jumps
17/12/13=42
21/17/16=54
35/30/30=95
223
вторник, 25 октября 2011 г.
воскресенье, 23 октября 2011 г.
241011 Понедельник
STLDL
5x8
70 kg
WOD:
“Huger”
5 rounds for time of:
10 Bench Presses 70kg
15 Calorie Row
20 KBS Russian 32kg
28:00
5x8
70 kg
WOD:
“Huger”
5 rounds for time of:
10 Bench Presses 70kg
15 Calorie Row
20 KBS Russian 32kg
28:00
воскресенье, 16 октября 2011 г.
211011Пятница
Strength
50 Pull Ups in as few sets as possible
8:06
WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:33
50 Pull Ups in as few sets as possible
8:06
WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:33
191011 Среда
Strength
Bent over DB Row
5 x 8
20kg
WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups
6 rds+20 bj+ 7pp=252pts
Bent over DB Row
5 x 8
20kg
WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups
6 rds+20 bj+ 7pp=252pts
171011 Понедельник
Strength
OHD Squat
7 x 3
50/55/60/65/70/70/75
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings 24 kg
12 Pull Ups
2 min rest
run 4:28
Row 3:54
Run 5:00
Run 4:47
OHD Squat
7 x 3
50/55/60/65/70/70/75
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings 24 kg
12 Pull Ups
2 min rest
run 4:28
Row 3:54
Run 5:00
Run 4:47
воскресенье, 9 октября 2011 г.
141011 Пятница
Strength
Push Press
3 x 5, 3 x 3
WOD
Tabata Row for Calories 20:10 x 8
*rest 1 min
then...
AMRAP 12 min
5 P. Clean
10 Toes to Bar
15 Wall Balls
Push Press
3 x 5, 3 x 3
WOD
Tabata Row for Calories 20:10 x 8
*rest 1 min
then...
AMRAP 12 min
5 P. Clean
10 Toes to Bar
15 Wall Balls
121011 Среда
Hand Stand Practice
Focus on maintaining a TIGHT hollow position.
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
12:10
Focus on maintaining a TIGHT hollow position.
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
12:10
101011 Понедельник
"Carse"
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 20 meter Bear crawl.
56:22
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 20 meter Bear crawl.
56:22
суббота, 1 октября 2011 г.
071011 Пятница
For time:
50 strict pull-ups
8:20
25 burpee
800 m Run
5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)
25 burpee
800m Run
27:08
50 strict pull-ups
8:20
25 burpee
800 m Run
5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)
25 burpee
800m Run
27:08
051011 Среда
Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/45/45
47,5/47,5
47,5
WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb
4rds+2reps
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/45/45
47,5/47,5
47,5
WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb
4rds+2reps
030911 Понедельник
Strength
Shoulder Press
5 x 5
40/45/47,5/50/50
WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock
Post scores to comments.
Shoulder Press
5 x 5
40/45/47,5/50/50
WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock
Post scores to comments.
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