250213 Понедельник

1. HPCl 3,3,3,,3.

2. BSquat 5,5,3,3,1,1. (70/80/100%)

3. For time:

21-15-9

Row (calories) 

KB swings 32kg

Ring dips 

220213 Пятница

A. jerk 2, 2, 2; rest 2 min

B. Amrap Hand Stand  in 10 min

+
FEBRUARY 16, 2013WOD

FGB style workout 5 stations 1 minutes on each to accumulate as many reps as possible

Plate GTOH 20/10kg

Squat Jumps over the Bar

KB Swings 24/16

Box Jumps 24/20″

SDHP 40/30kg

1 minute reset

200213 Среда

A. EMOM 10

3 PSnatch 40-45 kg

+

5RFT:

3 x Thrusters 55kg

6 x Toes to Bar

12 x Burpees 

180213 Понедельник

1. BSquat 3x10
80kg
2. AMRAP 15
12 DL 70kg
12 push ups
12 pull ups

070213 Пятница

 

A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30

+

Rowing "Helen"

3 rounds for time:

Row 500m

12 Pull ups

21 KBS 

040213 Понедельник

A. Back squat; build to a 8 rep max

+

On the min for 18 min:

Odd- 5 KB Snatch  R/L 24kg

Even- 5 high box jumps 70sm