270412 Пятница

L-pull up ladder 1-5x4

AMRAP in 12 min
5 KB SC R/A
5 HSPU
5 KB SC L/A
15 Du

6 rds+ 5sc+5hspu

Decline bench leg raises 20ub x 5

250412 Среда

 
A. Hang Power Snatch - 3 x 3 @ 80%; rest 90 sec
B. Snatch Balance - 3 x 3 easy effort; rest 1 min
40/45/50
40
C. 5 sets @ 97-100%:
5 clean and jerk - 60kg
10 burpees
15 chin ups
rest walk actively 6 min b/t sets
50kg / :54
55kg/:53
60kg/1:03/1:00/1:06

230412 Понедельник

for time:
30 man makers - 12kg/h
rest 5 min

for time:
50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees
rest 5 min

for time:
50 KBS - 2pd/1.5 pd
Row 350 m
7:36 10:04 5:48

200412 Пятница

A.Split Jerk 3x3 moderate. Rest 90sec, attention on speeds and elbows lookout.
B.Press @ 12X2; 3,2,3,2; rest 3 min
C. 50 T2B for time; rest 1 min
D. 30 GHD sit ups for time;
+

4 touch and go heavy power clean
10 burpees AFAP
rest 4 min x 4sets

180412 Среда

part 1:
20 KBS unbroken - 24kg; rest 2 min x 3
+
25 TGU/arm - 16kg- slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

+
 
part 2:( MAP 1)
Row
30 sec @ 90%
30 sec @ 50% x 8
Rest 3 min x 2
(goal is same output per set)

160412 Понедельник

A1. Close Grip Bench Press - 3 x 3 @ 90% effort; rest 3 min
A2. Front Squat - 3 x 3 @ 90% effort; rest 3 min
+
5 sets:
15 burpees AFAP
Row 300 m @ 97-100% effort
walk rest 5 min b/t sets

70/80/85
90/100/110
1:48/1:44/1:49/1:45/1:52

040412 Среда

Ring Dips
8,8,8,8,8 (8,7,7,6,5)

WOD
4 rds for time:
400m Run
5 thrusters 42,5 kg
10 SDLHP 42,5kg
15 burpees
22:49

020412 Понедельник

Unbroken 2.0

5 Rounds for time:
4 Handstand Push Ups
5 Squat Cleans 60
6 Chest 2 bar Pull Ups
7 Kettlebell Swings 32

10:08