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

35:18

250112 Среда

3 rounds of: 30kg
3 Hang cleans
3 Front squats
3 Push jerks
3 rounds of: 35kg
3 Power cleans
3 Thrusters
3 rounds of: 45kg
3 Deadlifts
3 hang clean and jerks (do not re-set, pop it off your shoulders during
STRENGTH: 1RM Clean and Jerk 10 min 70/75 fail
WOD:
"Gran"
21-15-9
Clean and Jerk 40kg
Pull ups

12:16

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 

60 push ups
60 sit ups
38:05

200112 Пятница

WOD: 10/9/8/7/6/5/4/3/2/1
HSPU
Pull ups
Burpees
37:58


Strength: B. Squat 10 8 6 4
85/90/95/100

180112 Среда

OHS
3,3,3,3,3
60/62,5/65/67,5/70-fail


3 rounds
AMTAP
Row < 1:35
Rest 30 sec
Hold the bar 110 kg
Rest 30 sec
OHH plates hold 35 kg
Rest 30 sec
WTD plank hold 40kg
Rest 3 min
32/20/39/18/=109
30/25/30/20/=105
25/42/30/30/=127
341

160112 Понедельник

Jerk
3x3
50/55/60


3 RFT
4 Man makers db 14kg
5 DL 90 kg
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

130112 Пятница

For time:
800 m run
50 kb swing 24 kg
10 burpees
400 m run
50 pull ups
10 burpees
400 m run
50 SDHP 24 kg
10 burpees
400 m run
50 wall balls
10 burpees
800 m run

37:28

110112 Среда

Strength
Bench Press
7 x 3
65/67,5/70/70/70/70/70

WOD
12 AMRAP
5 Deadlifts 80kg
7 Burpees
9 Ring Push Ups

7 rds

090112. Понедельник

HSClean
3x3;3x2;3x1
50/60/65
X1 70/72,5/75/77,5/80

AMRAP in 7 min
9 MB SClean
40 m RUN + mb
9 MB Push-ups

4 rds

060112 Пятница

butterfly pull-ups

"Kelly"(scaled)

Five rounds for time of:
Run 400 meters
20 Box jump, 50sm box
20 Wall ball shots, 10 KGB ball