300911 Пятница

WOD
For Time:
"Filthy Fifty"
50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders

38:15
 

280911 Среда

Warm Up

800 meter run
30 Squats
30 PVC Push Press
Strength:
PPress
3,3,3,3,3 rest 3 min.
45/50/55/60/65-failed
 
WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
9:35
 

260911 Понедельник

 
A. clean grip dead lift @ 3211; 4-6 x 4; rest 3 min
B. Single Arm DB Press @ 21X1; 5-8/arm x 3; rest 60 sec b/t arms
C. KB russian swing - 21 easy; rest 1 min x 3
D. AMRAP DU in 30 sec; rest 30 sec x 5
60/6;70/6;80/5;85/4
12kg
24kg
29/20/30/20/20

230911 Пятница

"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)

234

210911 Среда

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m
52:07

190911 Понедельник

Thruster
30/35/40/45/50/55/60x1

WOD
For time:
21-15-9
Push Press 42,5 kg
Pull ups

9:51

160911 Пятница

Strength
Deadlift
7 x 3
80/85/90/95/100/100
WOD
AMRAP 20 min
2 Rack Climb
5 Clap push ups
7 KBS 24kg

7rds

14.09.11 Cреда

WOD
1200m Run
50 squats
20 push ups
30 sit ups
800m Run
40 squats
15 push ups
30 sit ups
600m Run
30 squats
10 push ups
30 sit ups
400m Run
20 squats
5 push ups
30 sit ups

31:50
20 Box Jumps
10 Push Ups

12.09.11 Понедельник

Strength
Power Clean
3 x 3, 2 x 2
60/65/65;
70/70

WOD
21 - 15 - 9
Pull Ups
Push Press 45kg
Double Unders
13:41

09.09.11 Пятница

Strength
Snatch
3 x 3
40kg

WOD
15 min AMRAP
5 HSSn 30kg
10 Pull Ups
5 HSCleans 30kg
10 Hand Release Push Ups

6 rds

07.09.11 Среда

Skill
KB Snatch

Strength
Barbell Bent over row
5 x 5
40/50/60/65/70/75

WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg

12:08.95
THEN....
2km Row for time
7:41.1

05.09.11 Понедельник

Skill
HS practice

Strength
Box Squat
7 x 3
80kg/ 60sec

WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups
13:36