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

281211 Среда

21-15-9
Burpee
Pull-ups

3:46

261211 Понедельник

2 rds
Row 500m
20 KBS 24 kg

Rest 7 min

2 rds
OHWalk 2KB 24kg 60m
20 Box jumps

Rest 7 min

Bodyweight "Fran"
21-15-9
Burpee
Pull-ups

231211 Пятница

A) 2 min max rep shoulder press 40/20k
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Wall balls 9/4 kg

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks