270513 Понедельник

1.  OTM x 10

Odd:  5 heavy deads

Even: 7 HSPU 

2.  3 RFT:

10 Front Squats, 75kg

20 C2B

50 Double Unders

3.  5 rounds

L-sit 15 sec

Rest 15 sec

15 Back ext. 

Rest 15 sec

Ab roller 15 reps

Rest 15 sec

240513 Пятница

1. EMOM 10
3 OHS 50kg

2. Nft 
10-8-6-4-2
Rope pull ups ub
30-24-18-12-8-4
Wall ball

3. 5 rds
10 T2B
20 Ab mat sit ups.

190413 Пятница

 Complete as many rounds and reps as possible in 12 minutes of:

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins Complete as many rounds and reps as possible in 12 minutes of:

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

170413 Среда

EMOM for 20 min:

Odd- 3 tough power snatch 60kg

Even- 30 double unders

+

EMOM for 20 min:

Odd- 3 burpeees + 3 CTB chin ups

Even- 6 thrusters 45kg

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
16:51

080413 Понедельник

1. DL 2RM


2.
AMRAP 20
5 DL 120kg
20 m farmer's walk 44kg
15 wall ball