300312 Пятница

Front Squat
5,5,5,5,5

For time:

21/18/15/12/9/6/3
Wall ball
Burpee
Row (cals)

280312 Среда

Row 350m @90% x3;rest 3 min b/t sets

AMRAP in 2 min push ups (5 attempts)
15/10/10/10/10=55
AMRAP in 2 min pull ups (5 attempts)
10/5/4/3/2=24
Rest 4 min

Row 350m @90% x3;rest 3 min b/t sets

1:13/1:14/1:14
1:22/1:21/1:17

260312 Понедельник

Warm-up/Mobility


Strength:
A: Deadlift: 3-3-3-3-3
B: Max rep kipping ring dips x 3 sets

WOD:
10 Minute AMRAP:
4 Clean & jerk kb 24kg R/L
8 Knees-to-elbow
12 Wall Ball Shots 9kg

210312 Среда

Practice:
Kb snatch

"Man maker"

190312 Понедельник

Skill:
5-5-5-5-5 of Ring Dips

WOD:
21-15-9 reps of:

SDHP 32kg
Burpees

8:49

070312 Среда

STRENGTH
back squat 5X5

CONDITIONING
rounds of 21-15-9
kettlebell swing 32kg
games push ups
box jumps 60sm
abmat sit ups
for time

050312 Понедельник

DB Press
5,5,3,3,3.


for time:
15 hang squat clean thruster -1 pd KB per hand
10 2 KB BOR
12 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
9 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
6 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
3 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR

020312 Пятница

Strength
DL
5,5,3,3,3

For time:
800 m Run
5 rounds of
5 DL
6 2 KB Press
7 Db SClean thrusters
8 Pull ups
800 m Run