070712 Суббота

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
7 rds for time:
25 m famers walk with heavy DB's
25 m bear crawl back
25 m burpee broad jumps back to DB's

050712 Четверг

Strength:
3-3-3-3-3 of Deadlift
60/65/70/75/77,5
WOD:
100 Double Unders

5 RFT of:
10 Hang Power Snatches 20kg
15 Box Jumps 44sm
3:00
1:20
1:15
1:10
1:12

030712 Вторник

A. Clean Complex
Complete the following complex every minute, on the minute, for as long as possible.
2 PC/ 3FS/ 4PJ

+
5 rds f/t
Row 250m
20 Wall Ball
20 DU

280612 Четверг

21/15/9
DL 45kg
HSPU

260612 Вторник

A.Power Snatch 5,5,5,5,5

B.Press 5-3-1-5-3-1-5. Make last 1rep your best, then come back for a very hard set of 5. Other sets are build up to that; rest as needed



3 Rounds For Reps
:45 Calories Row
:15 Rest
:45 Swings (russian)16kg
:15 Rest
:45 Du
:15 Rest

10/25/15
8/25/15
9/26/12

230612 Суббота

5 min @ 70%:
row 10 strokes
7 knees to elbows
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 25kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
7 KBS


5rds
4rds
6rds
5rds
HSPU PRACTICE

210612 Четверг

A.BS @30x1 4-6x4; rest 2 min
B.HSClean 3,3,3
40/45/50/55/60x4
30/35/40
+
For time:
3 rounds
60m shuttle runs (10m run and back)
5 burpee box jump 44sm
10 KBS 16 kg

7:11