100312 Суббота

12 9 6 3
Squat clean 40kg
Box jumps
Pull ups
HR push ups

241211 Суббота

A.
4 rds for time:
OHWalk 40kg 60 m/ 20 box jumps 44sm
16:16

B.
For time:
10-1 KBS 24kg
1-10.burpee
Done
24:05

201211 Вторник

Ladder 1-10
Dl 60 kg
Pull-ups
2x OHWL 10 kg

061211 Вторник

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

Post scores to comments.

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

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.