220212 Среда

Strength
Squat Clean tough 1 rep in 8 min.

75kg

21 18 15 12 9 6 3
Squat clean 42,5kg
DU(singles x 2)
Pull ups
HR push ups
32:45

200212 Понедельник

AMRAP in 15 min
Supin L-pull-ups ladder 1-5
56 reps


Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders(80 singles)
25 m Shuttle sprint (5 x 5 m)
Rest 90 seconds
25:01

030212 Пятница

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

010212 Среда

Weighted Pull Up
7 x 5

WOD
"Tyler Durden"
3 Rounds
25 Wall Balls
20 Burpee Pull-Ups
15 Deadlifts 50kg
10 Squat Cleans 50kg
5 Jerks 50kg
35:00

250112 Среда

SKILL WARM UP: (10 minute time cap so get to work)
3 rounds of: 30kg
3 Hang cleans
3 Front squats
3 Push jerks
-add weight-
3 rounds of: 35kg
3 Power cleans
3 Thrusters
-add weight-
3 rounds of: 45kg
3 Deadlifts
3 hang clean and jerks (do not re-set, pop it off your shoulders during
STRENGTH: 3RM Clean and Jerk (10 minutes)-record this for future use
WOD:
"Gran"
21-15-9
Clean and Jerk 45kg
Pull ups

230112 Понедельник

30 pull ups
30 Thrusters 95/65
400 m run
30 push press
30 box jump
400 m run
30 kb swings 55/35
30 OHS 
400 m run
100 push ups
100 sit ups

200112 Пятница

WOD: 10/9/8/7/6/5/4/3/2/1
HSPU
Pull ups
Burpees

19:37