080412 Понедельник

1. DL 2RM
140/ 150 - 1RM

2.
AMRAP 20
5 DL 110kg
20 m farmer's walk 40kg Db
15 wall ball

7+ 5dl + 20m +6 wb

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B.  wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

1.  For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

26:06

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61kg

TTB

270313 Среда

1. Facing Hurdle Jumps
6x6
2. OTM 6
3 SCL &J
60-65kg
3. 5 RFT
10 C&J 50kg
10 burpee- pull up

250313 Понедельник

1.  Power Snatch

5 x 5, TnG Climbing

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:

5 L-Pull ups

7 GHR

220313 Пятница

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 24kg

12 Air Squats

24 Double Unders

Rest as desired between rounds.

+

EMOM 10

15 wall ball

30 DU