190911 Понедельник

Thruster
40/45/50/55/60/65/70/75

"Fran"
21-15-9
Thruster 42,5kg
Pull ups

5:33

160911 Пятница

Strength
Deadlift
7 x 3
100/110/120/130/130/140/140

WOD
AMRAP 20 min
10 Burpees Pull Ups
5 Front Squats 62,5kg
1 Rack Climb

7rds

14.09.11 Среда

Strength
Heaving Snatch Balance
5 x 5
50/55/57,5/55
WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps 54sm
10 Push Ups
12:51

12.09.11 Понедельник

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1
70/75/80
85/90
100-failed/ 100kg done!!!
WOD
21 - 15 - 9
Pull Ups
Push Press 52,5 kg
Double Unders
7:57
(du needs practice)

09.09.11 Пятница

Strength
Snatch
3 x 3, 2 x 2, 1 x 1

WOD
15 min AMRAP
5 Squat Snatch 42,5kg
10 CTB Pull Ups
5 Squat Cleans 42,5kg
10 Hand Release Push Ups

09.09.11 Среда

Skill
KB Snatch

Strength
Barbell Bent over row
5 x 5
70/75/80/85/90

WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 24kg
5:21.82

THEN....
2km Row for time
8:12.9

05.09.11 Понедельник

Skill
HS practice

Strength
Box Squat
7 x 3
100 kg/ 60 sec rest
WOD
3 Rounds
Row 500m
20m Weelbarrow Walk
20 Push ups

10:03