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

300911 Пятница

"Filthy Fifty"
For time:

50 Box Jumps
50 Walking Lunges
50 Sumo Deadlift High Pulls 35 kg
50 Pull Ups
50 Knees To Elbows
50 Push Presses 20 kg
50 AbMat Sit Ups
50 Wall Ball 10 kg
50 Burpees
50 Double Unders

39:26

280911 Среда

Warm Up

800 meter run
30 Squats
30 PVC Push Press

PPress
3,3,3,3
70/75/80/80

WOD
"Jackie"
For time:
1000 meter row
20 kg Thruster, 50 reps
30 pull-ups
 
8:16

260911 Понедельник

Tuesday, 05 July 2011

"DIANE"

Warm Up

500 meter row
::30 Handstand X 3
15 Push Ups X 3
15 back extensions X 3

WOD
For time:
21-15-9
Deadlifts 102,5kg
HSPU
10:04

AMRAP DU IN 30 sec rest 1 min x 5

34/26/15/24/25

AMRAP DU in 30 sec, rest 1 min x 5
AMRAP T2B r.1 min x3.
 

230911 Пятница

"Fight Gone Bad"5
For maximum repetitions:
5 rounds x 1 min each movement;1 min rest b/t rounds
WallBall 10 kg x 3m
SDLHP 35 kg
Box jump 54 sm
Push Press 35 kg
Row (cal)
274

210911 Среда

"Murph"
Run 1600m
100 pull ups
200 push ups
300 squats
Run 1600m
51:25

190911 Понедельник

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

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

5:33