190413 Пятница

Complete as many rounds and reps as possible in 12 minutes of:

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins
AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

170413 Среда

EMOM for 20 min:

Odd- 3 tough power snatch 40/50kg

Even- 30 double unders

+

EMOM for 20 min:

Odd- 3 burpeees + 3 CTB chin ups

Even- 6 thrusters 42,5kg

150413 Понедельник

3RFT
20 wall ball
20 SDLHP
20 BJ
20 PPress
20 cals Row

23:18

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
18:25

2.Front Squat

4x4, across

80kg

080412 Понедельник

1. DL 2RM
140/ 150 - 1RM

2.
AMRAP 20
5 DL 110kg
20 m farmer's walk 40kg Db
15 wall ball

7+ 5dl + 20m +6 wb

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B.  wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min