230512 Среда

10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
15 double unders unbroken
5 toes to bar
7 deep push ups
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 hang power snatch - 30kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 16kg
5 CTB chin ups

210512 Понедельник

A1.CGBP @10x0 3-5reps; rest 20sec;
A2.Strict pull ups AMRAP ; rest 4 min x4
+
UNBROKEN
5 rounds
20x wall balls
20x KB Swing 24kg

*all sets must be unbroken.  If you drop you must restart the set.  Scale back as needed but maintain the unbroken standard! 

180512 Пятница

AMRAP in 12 min

10 box jumps 60sm
10 Db thrusters 20kg/h

4rds + 10bj+ 5thrusters

160512 Среда

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's

80kg
7L/8R
221/130

140512 Понедельник

A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Deep Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec

70
15/15/14/14/14
5kg rx'd

040512 Пятница

amrap in 10 min @ 95%:
row 200 m
10push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips

7rds+180m/7rds+10l/7+8sit ups

020512 Среда

A1. CGBP 3x4;rest 10sec;
A2. KBS 12x4; rest 2 min.
B1. Bb BOR 5-7@11x1 x4;rest 10 sec;
B2. KBS 10x4; rest 2 min.
60/65/70/70
24
60/60/60/60
24
+
For time
Row 500m
3 rds
12 kb goblet squats 24kg
24 sit ups
Row 500м
9:54