010612 Пятница

А.Push jerk 3,3,2,2,1;rest 3 min
+
6 rounds for time of:
3 wall walks
6 KB swings 32kg
9 push press 50kg
12 COVP chin ups

75kg!!!!
28:12

300512 Среда

7 min @ 90% aerobic pace effort:
5 Power clean - 40kg
7 GHD sit ups
15 DU's
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
7 SDLHP 40kg
5 burpees
7 KBS - 24kg
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
10 lunges
5 toes to bar
60 m shuttle runs
(rest walk 5 min actively)
7 min @ 90% aerobic pace effort:
row

4rds +3pc
4rds +6SDLHP
5rds + 6lunges
1560m

280912 Понедельник

For time:
Row 1km
20 Power Cleans 50kg
30 Box Jumps 70sm
20 Shoulder To Overhead 50kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 50kg
30 GHD Sit Ups
Run 1km

36:19

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