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