150612 Пятница

A. TnG Deadlift; 10, 8, 6, 4, 2; rest 3 minutes
B. Push Jerk; 10,8,6,4,2 rest 3 minutes
+
3 rounds for time:
250m Row
7 Hang Power Cleans @ 50kg
7 Shoulder-to-Overhead @ 50kg

130612 Среда

Front Squat 3,3,3,3,3
+
For time:
21-15-9
Thrusters 40kg
KBS 24kg
Box jumps 54sm

060612 Среда

Strength:
5-5-5-5-5 of Bulgarian Spit Squats

WOD:
21-15-9 of:

SDHP 40kg
Double Jump Burpees

12/14/16kg
9:52

040612 Понедельник

A.HBBS @30x1 4-6x4; rest 3 min;
+
For time:
Row 250m
21 hang sclean and press 2kb 16kg
Row 500m
15 hang sclean and press 2kb 16kg
Row 250m
9 hang sclean and press 2kb 16kg
Row 500m
+
50K2E for time

280512 Понедельник

A.DL @31x1 6-8x4;rest 3 min
B.Sh.Press @21x2 6-8x4;rest 3 min
+

15,12,9,6 rep rounds for time:
Box jumps
Kb snatch 10 r/l 16kg

 

230512 Среда

10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
15 double unders unbroken
5 toes to bar
5 ring dips
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 SDLHP 40kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 16kg
5 CTB chin ups

210512 Понедельник

A1.CGBP @10x0 3-5reps; rest 20sec;
A2.Strict pull ups AMRAP ; rest 4 min x4
+
UNBROKEN
6 rounds
15 x wall balls
15 x KB Swing 24kg

*all sets must be unbroken.  If you drop you must restart the set.  Scale back as needed but maintain the unbroken standard! 

70x5/10
80x5/8
90x5/8
95x3/8