011011 Суббота

Run 400m
50 box jumps 44sm
50 walking lunges
50 KB SDLHP
50 pull-ups
50 sit-ups
25 burpee push-ups
200 single rope jumps

290911 Четверг

 
for time:
25 front squat - 42,5 kg
50 hang power clean - DB 12kg
75 row cals
100 МВ Sit- ups
 

270911 Вторник

 
A. Squat 114 @ 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 Box jumps 44sm in 30 sec; rest 30 sec x 5
50
10
16

240911 Суббота

BOR Bb
5,5,5,5,5

3 rds for time:
30 WL
10 Dips

220911 Четверг

Skills:
Row technique

6 sets
6 bar inverted rows
6 box jumps
6 mb push- ups
6 kb fs (16kg)
12 mb 4pd sit-ups

Rest 2 min b/t sets
2:03,1:45,1:55,1:42,1:43,1:31

200922 Вторник

Skill:
DA KBS
Strength
WTD Pull- ups
3,3,3,3,3
5kg
WOD
4 rounds for time:

25 Double Arm KB Swings (Russian)12kg
10 KB Snatch (alternate left and right arm each
25 Air squats
400 meter run

35:10

170911 Суббота

Skills
Push Jerk

Strength:
A1.PJerk 4-5; r 2 min
A2. WTD Pull ups 2-3;r.r2min x3
B. Powell Raises 8-10x3;r.1min

30/30/30
8/8/8
8x3

150911 Четверг

Warm up
2 rds
800m Run
20 Air squats
10 push ups

A1 CGBP 4-6@40x0; r20sec
A2 SPull ups amrap x4;r 2 min
30/30/35/40x6
6/5/5/5/5

For time
21-18-15-9-6-3
KBS 16kg
Decline sit ups
Rope jumps x 2
21:18

130911 Вторник

Skills:
MB Clean


Strengtn
A1.DL @ 4111 4-6x4;rest 2 min;
A2.Dips @ 40x1 4-6x4; rest 2 min.
40/40/45/45
4/6/6/6/6

WOD:
For time:
12-9-6
DL 40kg
Push ups
Box jumps 44sm
5:21