180612 Понедельник

Muscle ups
Practice


"Flip Cup"
30 - 20 - 10 Reps of:
Row (Calories)
Toes to Bar
Wall Balls
Kettlebell Swings 32kg

21:49

150612 Пятница

A. PCl x1/ PJerk x2; 5 sets; rest 3 min
+

5 rounds for time:
250m Row
7 Hang Power Cleans 50kg
7 Shoulder-to-overhead 50kg


50/55/60/65/70/75

18:09

120612 Среда

Front Squat 3,3,3,3,3
+
For time:
21-15-9
Thrusters 40kg
KBS 24kg
Box jumps 54sm

70/80/90/100/110

11:30

060612 Среда

A1. CGBP @21x1 6,4,2,6,4,2; rest 2 min
A2. Strict chin ups AMRAP ; rest 2 min
+

WOD:
5 rounds for time of:

20 KB Swings
30 Double Unders

60/14
70/11
80/10
70/8
80/8
90/8

18:58

040612 Понедельник

A. Deadlift 5x 3 reps @ 80% 1RM
B.For time:
Row 250m
21 hang clean and press 40kg
Row 500m
15 hang clean and press 40kg
Row 250m
9 hang clean and press 40kg
Row 500m

C. 70K2E for time

100/110/120/130/140
12:35
9:10

010612 Пятница

А.Push jerk 3,3,2,2,1;rest 3 min
+
6 rounds for time of:
3 wall walks
6 KB swings 32kg
9 push press 40 kg
12 COVP chin ups

80kg
26:26

300512 Среда

7 min @ 90% aerobic pace effort:
5 Power clean - 40kg
7 GHD sit ups
15 DU's
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
7 SDLHP KB 32kg
5 burpees
7 KBS - 24kg
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
10 lunges
5 toes to bar
60 m shuttle runs
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
row