230412 Понедельник

A. Push Jerk practice 10 min
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 DL
10 burpees AFAP
rest 4 min x 4sets

180412 Среда

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
+
( 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
+
6 sets:
15 burpees AFAP
Row 300 m @ 97-100% effort
walk rest 5 min b/t sets

CP/AnLEnd 1 85% SH

040412 Среда

A.Strict pull-ups @14x0 4,rest 60sec;4sets x 3series(@13x0;@12x0)

WOD
For time:
30-5-30
25-10-25
15-20-15
10-25-10
5-30-5
KBS/Box jumps/Push ups