290212 Среда

"Filthy Fifty"
For time:
50 Box Jumps (24"/16")
50 Jumping Pull-ups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knees-to-elbow
50 Push Press (20kg/15kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
150 rope singles

270212 Понедельник

WOD:
7 rounds for time of:
5 Pull ups
7 Hand Release Pushups
9 SDHP KB 32kg
11 Box Jumps 54sm

200212 Понедельник

AMRAP in 15 min
Supin L-pull-ups ladder 1-5



Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders (80 singles)
25 m Shuttle sprint (5 x 5 m)
Rest 90 seconds

010212 Среда

Weighted Pull Up
7 x 5

WOD
"Tyler Durden"
3 Rounds
25 Wall Balls
20 Burpee Pull-Ups
15 Deadlifts KB
10 Squat Cleans KB
5 Jerks KB

250112 Среда

Ring pull-up ladder L-sit 1-4x5
36/12
5 Wall walk
24/12
5 Wall walk
12/36
5 Wall walk

DB SClean 12kg
Push-ups

230112 Понедельник

"Rowing Helen"
Row 500m
21KBS
12 Pull-ups
15:07

160112 Понедельник

5 RFT
4 Man makers 40/25
5 DL 250/155
6 HSPU
7 L sit pull ups
8 Burpees
400 m run