031211 Суббота

“Fairbrother”
10 rounds for time:

3 Handstand Push Ups
8 Chest To Bar Pull Ups
2 Deadlifts 90kg

011211 Четверг

15 burpee box jumps (24″/20″)
15 dumbell clusters (20kg/10kg)
30 sit ups
12 burpee box jumps (24″/20″)
12 dumbell clusters (20kg/10kg)
24 sit ups
9 burpee box jumps (24″/20″)
9 dumbell clusters (20kg/10kg)
18 sit ups

A. front squat @ 30X1; 5,4,3,5; rest 4 min
B1. CTB chin ups - amrap (-4) x 4; rest 2 min
B2. ring dips @ 21X1; amrap (-2) x 4; rest 2 min
C. ghd back ext's @ 1010; 15 x 3; rest 1 min

291111 Вторник

WTD Pull-ups
3,3,3,3,3

5 rounds of;

In a 5 minute window, run 400m once and then do 30 box jumps (24″, 20″). In the remaining time, get a /40kg bar from shoulder to overhead for max reps.

261111 Суббота

A. back squat - 5,5,5; rest 4 min
B. BB forward lunges - 4-5/leg x 3; rest 2 min
C1 French pull-ups; amrap (-1) x 3; rest 2 min
C2 dips @ 2222; amrap (-2) x 3; rest 2 min


1-15 KBS breathing ladder - 24kg
(1 swing, 1 breath, 2 swings, 2 breaths...)

241111 Четверг

Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1

WOD
"Burn Baby Burn"
400 Rope jumps
90 Abmat Sit Ups
80 Air Squats
70 KB Swings (1/.75)
60 Push Ups
50 Walking Lunges
40 Knees to Elbows
30 Burpees
20 Pull Ups
10 Dips

Post scores to comments.

221111 Вторник

A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec
A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec
B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets
(fraction as needed)
C. GHD Sit Ups - 20 x 4; rest 90 sec
 

151111 Вторник

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
12 kg KB Turkish Get-up, 20 reps, alternating arms

101111 Четверг

4 sets:
7 Russian KBS 24 kg
7 down and ups
Rest 90 sec

4 sets:
10 back extensions 10 kg
10 hanging knee raises
Rest 90 sec

4 sets:
Row 150 m
10 push ups
Rest 90 sec

4 sets:
10 step ups with sandbag
7 chin ups
Rest 90 sec