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

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

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

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

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

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

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

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