031112 Суббота

A. Db / KB Snatch practice. 

B. Push Jerk - 1,1,1,1,1.

+

For Time:

50 Double Unders
40 Squats
30 Hand Release Pushups
20 Db Snatches (10R/L)
50 Pull ups
20  Burpees
30 Hand Release  Pushups
40 MBall Cleans
50 Double Unders

011112 Четверг

Row 250m

30 assis. Pull ups
30 DL 40kg
30 push ups
30 box jumps
30 v-ups
30 KB clean/jerk 16kg

Row 500m

15 assis. Pull ups
15 DL 40kg
15 push ups
15 box jumps 54sm
15 v-ups
15 KB clean/jerk 16kg




Row 750m
10 assis. Pull ups
10 DL 40kg
10 push ups
10 box jumps
10 v-ups
10 KB clean/jerk 16kg

301012 Вторник

A. OTM 10
Even PSnatch 7; 22,5kg
Odd. 20 DU

For time:

1 mile Run

25 KB Goblet Squats 24kg

25 KBS 16kg

800m Run

20 KB Goblet Squats

20 KBS

400m Run

15 KB Goblet Squats

15 KBS

24:48

271012 Суббота

A. Build to a heavy-ish deadlift in 4-5 sets

B. OTM  x 8
65kg DL  x 3 reps
Burpees x 6 reps

Rest exactly 2 minutes, and then . . .

C. OTM  x 6

10 assisted pull ups

Rest exactly 2 minutes, and then . . .

D. AMRAP in 4 min:

10 assisted Dips (grv. <15)
10 Sit-Ups

251012 Четверг

Strength:

A:  back squat - 4 x 20 reps 90 secs rest between sets

B: Russian KB Swings - 3 x 20 reps (Heavy) 

C.  OTM x 10 

3 hang power snatches

5  Dips 

Rest 5 min

D. OTM x 10

3 Burpees

6 KB Sumo deadlift High-pulls

9 KB Swings

16kg

231012 Вторник

Skills:

A: Hang Clean Pulls from Mid-thigh - 4 x 4 reps

B: High-hang squat clean (no dip) - 3 x 4 reps

C: Split Jerk - 3 x 2reps

WOD:

5 Rounds for time:

10 Front Squats 35kg

10 Pull-ups

10 Press-ups

13m Bear Crawl

131012 Суббота

A1. FSquat @ 30x1; 8-10 reps; rest 60sec; 30kg
A2. C&J @ TnG; 4-6 reps; rest 60 sec; 30kg
A3. Assisted  strict pull ups @ 21x0; 8-10 reps; rest 3 min. x 5 sets
+
AMRAP 7.
7 BJ
7 burpee
7 KBS 16 kg

111012 Четверг

A.

Otm for 6 sets:sets of:

1st min: DL x 6-8 reps @ 20X1

2nd min: Dips x 6-8 reps @ 20X1

3d min: 10-12 DU

B.

Every four minutes, for a total of six sets, complete the following as quickly as possible:

NPUB x 10

Row 250m

(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

091012 Вторник

Om the running clock:

3RFT
10 PSnatch 27,5kg
10 DB Press 10kg/h

At 10 min mark:

3RFT
10 thrusters 20kg
10 pull ups (graviton 54)

At 20 min mark:

3RFT
10 BJ 44sm
15 sit ups

021012 Вторник

15 min @ 90% aer:

run 200 m

5 box jumps - 20"

5 burpees

15 sit ups

(rest 5 min walking)

15 min @ 90% aer:

row 250 m

7 kbs - 1pd

10 lunges

10 DU's

(rest 5 min walking)

15 min @ 90% aer:

Crosstrainer 20 cals

20 sec HS hold

5 chin ups

5 back ext's