280612 Понедельник

Strength:
3-3-3-3-3 of Deadlift

WOD:
100 Double Unders

5 RFT of:
10 Hang Power Snatches 35kg
15 Box Jumps 60sm

270612 Среда

15 Minutes to establish a 1 RM Split Jerk
+
15 Minute AMRAP:
7 Power Cleans 65kg
20 Over Head Walking Lunges 15kg plate
15 Wall Balls

250612 Понедельник

A1.PPress TnGo 5,5,5,5; rest 20sec;
A2.Pull ups 20 x4; rest 3min



AMRAP 12 Min

10 x Deadlifts 85kg
10 x Toes to Bar
10 x Burpees over Bar

200612 Среда

A1. CGBP @10x1 10reps; rest 2 min;
A2. COVP chin ups AMRAP ; rest 2 min x5
B. 50 TGU slow and steady

50/20;50/15;50/15;50/15;50/15.
Rx'd

180612 Понедельник

Clean and Jerk
7 sets x 1 rep


3 Rounds for Time
30 KBS 24kg
20 Wall Ball
10 burpee


60/65/70/75/80/82,5/85!!!!

12:17

150612 Пятница

A. PCl x1/ PJerk x2; 5 sets; rest 3 min
+

5 rounds for time:
250m Row
7 Hang Power Cleans 50kg
7 Shoulder-to-overhead 50kg

A. 60/65/70/75/75

17:18

130612 Среда

Front Squat 3,3,3,3,3
+
For time:
21-15-9
Thrusters 40kg
KBS 24kg
Box jumps 54sm

70/80/85-fail/80/70
14:06

060612 Среда

A1. CGBP @21x1 6,4,2,6,4,2; rest 2 min
A2. Strict chin ups AMRAP ; rest 2 min
+

WOD:
5 rounds for time of:

20 KB Swings
30 Double Unders

40/12
50/10
60/10
50/10
60/8
70/8

15:52

040612 Понедельник

A. Deadlift 2reps EMOM for 10min 70kg
B. Every 30 seconds for 10 mins do
1 Power clean
1 Hang Power Clean
1 Push Jerk 50kg

C. 70K2E for time

80kg rx'd
50kg rx'd
9:26