170812 Пятница

Deadlift 5 x 5 Reps

Met-con:

3 Rounds for Time of:

Left Arm KB Front Squat x 25

Row 500m

Right Arm KB Front Squat x 25

Row 500m

010812 Среда

A1. Push Press @ 12X1; 3-4 x 5; rest 2 min

A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min

B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes

C. 5 ring rows/ 5 ring dips  - EMOM for 10 min

 

300712 Понедельник

A1. DL @11x1; 10sets x3; rest 45sec;
A2. CGBP 10sets x 2; rest 1 min
B. KBS 25 ub.; rest 2 min x3;
C. 30 ub wall balls;
D. FLR on rings - accum. 3 min.

250712 Среда

A. FSquat @30x1 8,6,4; rest 3 min.
B1. PPress @12x2 4-6 x3; rest 20sec;
B2. Pull ups (AMRAP -2)x 3; rest 3 min
C. WTD sit-ups 3 x20; rest 60sec.

А. 60/70/80
В1.50/60/70х4
В2.20/15/15
С. 16kg rx'd

230712 Понедельник

"Tyler Durden"


3 rounds for time

25 x wall balls
20 x burpee Pull-Ups
15 x Deadlifts
10 x Squat Cleans
5 x Jerks

200712 Пятница

"Small Elizabet"
12/9/6
SClean 40kg
Ring dips

8:47



Rest 10 min

15/13/11/9/7
Pull ups
KBS 24kg

10:05

180712 Среда

A. OHS 5x5; rest 3 min
B. Power Snatch practice
+

WOD:
7 RFT of:

5 Power Snatches 35kg
7 Box Jumps 60sm
9 Wall Balls