A. OHS 5x5; rest 3 min; 40/45/50/55
B. Power Snatch practice
+
WOD:
7 RFT of:
5 Power Snatches 35kg
7 Box Jumps 70sm
9 Wall Balls
15:48
среда, 18 июля 2012 г.
четверг, 12 июля 2012 г.
130712 Пятница
For time:
Row 1km
20 Power Cleans 60kg
30 Box Jumps 70sm
20 Shoulder To Overhead 60kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 60kg
30 GHD Sit Ups
Run 1km
Row 1km
20 Power Cleans 60kg
30 Box Jumps 70sm
20 Shoulder To Overhead 60kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 60kg
30 GHD Sit Ups
Run 1km
воскресенье, 8 июля 2012 г.
090712 Понедельник
A. Back Squat 3,3,3,3,3; rest 3 min
+
"Fog Cutter"
15-12-9-6-3 Reps of:
Power Clean 70kg
Handstand Push Ups
Chest to Bars
200 Meter Run
+
"Fog Cutter"
15-12-9-6-3 Reps of:
Power Clean 70kg
Handstand Push Ups
Chest to Bars
200 Meter Run
вторник, 3 июля 2012 г.
040712 Среда
STRICT Strength Couplet
3 rep max weighted pullup in 1 minute
-1 min rest-
3 rep max strict shoulder press in 1 min.
X3
+
"Brave Bull"
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
3 rep max weighted pullup in 1 minute
-1 min rest-
3 rep max strict shoulder press in 1 min.
X3
+
"Brave Bull"
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds
понедельник, 2 июля 2012 г.
четверг, 28 июня 2012 г.
290612 Пятница
"Dirty Anchor"
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings 32kg
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps 60sm
17:42
3 Rounds For Time:
400 Meter Run
10 Kettlebell Swings 32kg
10 Burpees
10 Chest to Bar Pull Ups
10 Box Jumps 60sm
17:42
вторник, 26 июня 2012 г.
270612 Среда
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
6 Deadlift @ 100kg
12 Pull-ups
24 Double-unders
10 rounds for time of:
3 Handstand push-ups
6 Deadlift @ 100kg
12 Pull-ups
24 Double-unders
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