281211 Среда

21-15-9
Burpee
Pull-ups

4:03

261211 Понедельник

2 rds
Row 500m
20 KBS 24 kg

Rest 7 min

2 rds
OHWalk 2KB 24kg 60m
20 Box jumps

Rest 7 min

Bodyweight "Fran"
21-15-9
Burpee
Pull-ups

231211 Пятница

A) 2 min max rep shoulder press 40kg
Rest 1 min
2 min max rep push press 40kg
Rest 1 min
2 min max rep push jerk
31/35/23

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24kg
Wall balls 10kg
6:05

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks

121211 Понедельник

WTD pull-ups
7x3

AMRAP 30 min
250m Row
10 Toes to Bar
10 Burpees
10 Push Ups
1 min Plank Hold

021211 Пятница

15 burpee box jumps 54sm
15 KB clusters 24kg
30 sit ups
12 burpee box jumps 54sm
12 KB clusters 24kg
24 sit ups
9 burpee box jumps 54sm
9 KB clusters 24kg
18 sit ups
24:44

For time
5-10-15-20-25-30-25-20-15-10-5
DU unbroken
17:06