241011 Понедельник

Deadlift
2-2-2-2-2
120/130/140/150/160

WOD:
“Huger”
5 rounds for time of:
10 Bench Presses, 80kg
15 Calorie Row
20 KBS 32kg
22:08

211011 Пятница

Strength
Bent over DB Row
5 x 8

WOD
AMRAP in 20 min
30 box Jumps 40sm
20 Push Press 40kg
30 Pull Ups

191011 Среда

Strength
OHD Squat
7 x 3
40/50/60/65/70

WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings
12 Pull Ups
2 min rest
Row 3:25/3:57
Run 3:48/4:03

141011 Пятница

Strength
Push Press
3 x 5, 3 x 3

WOD
Tabata Row for Calories 20:10 x 8
*rest 1 min
then...
AMRAP 12 min
5 P. Clean 70 kg
10 Toes to Bar
15 Wall Balls

121011 Среда

Hand Stand Practice
Focus on maintaining a TIGHT hollow position.

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

10:48

101011 Понедельник

"Carse"
21-18-15-12-9-6-3 reps for time of:
42,5 kg Squat clean
Double-under
82,5 kg Deadlift
50 sm Box jump
Begin each round with a 50 meter Bear crawl.
51:21

071011 Пятница

For time:
50 strict pull ups
7:59


25 burpee
800 m Run

5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)


25 burpee
800m Run
26:15

051011 Среда

Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
50/55/60
65/65
67,5

WOD
AMRAP 10min
10 Deadlift 102,5kg
20m Bear Crawl
1 Rope Climb

6rds

031011 Понедельник

Strength
Shoulder Press
5 x 5
50/55/57,5/55/55

WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock