311011 Понедельник

A: Establish a 3RM Front Squat within a 15 minute time cap…
100




B: For reps:
3 mins max Ground to Overhead 60kg 9
2 mins max Burpees. 29
1 min max Double Unders 1
Rest 3 mins
1 min max Double Unders 120
2 mins max Burpees. 28
3 mins max Ground to Overhead 60kg 6

281011 Пятница

Strength
(weighted) Pull Up
7 x 3
15/20/25/25/20/20/20

WOD
3 Rounds
40:20sec work:rest
- Row for calories
-KB Swings
- CTB Pull Ups
-Split Lunge Jumps
17/12/13=42
21/17/16=54
35/30/30=95
223

261011 Среда

Strength
Snatch Practice


WOD
5 Rounds
10 Thrusters 45kg
10 Ring Dips

16:15

 

241011 Понедельник

STLDL
5x8
70 kg


WOD:
“Huger”
5 rounds for time of:
10 Bench Presses 70kg
15 Calorie Row
20 KBS Russian 32kg

28:00

211011Пятница

Strength
50 Pull Ups in as few sets as possible
8:06

WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:33

191011 Среда

Strength
Bent over DB Row
5 x 8
20kg
WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups
6 rds+20 bj+ 7pp=252pts

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