211011 Пятница

Strength
50 Pull Ups in as few sets as possible

WOD
4 Rounds
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run

Practice your Hollow position 6 rounds of 30:30.
Practice your Wall-facing Handstand 6 rounds of 30:30.

191011 Среда

Strength
3 rounds
Clean, 3RM
Dips- amrap.

MetCon
21, 15, 9 reps for time of:
Kettlebell Swings, 16kg
Burpees

171011 Понедельник

Strength
OHD Squat
7 x 3
30/35/35/35/35/40/40
WOD
4 timed rounds of:
Row 500m
21 KB Swings
12 Pull Ups
3 min rest

051011 Среда

Рывок в стойку
5,5,5,5,5

WOD
AMRAP 10min
7 Deadlift 80kg
20m Bear Crawl
1 Rope Climb
4 rds; rest 2 min b/t rds

031011 Понедельник

Жим штанги стоя
5 x 5

WOD
5 min 75% усилия гребля
2 min планка
5 min 75% exertion бег
2 min супермен удержания на GHD
5 min 75% exertion велосипед
2 min "качающаяся скала"