200513 Понедельник

7 min AMRAP

• 10 KBS
• 10 Box Jumps 50sm
• 10 Sit ups
• 4rds + 11rs

Rest 3 min, then

7 min AMRAP

• 10 Wall Ball
• 10 Push ups
• 10 Airsquats
• 5rds + 10 reps

Rest 3 min, then

7 min AMRAP

• 10 Pull ups
• 20 DU
• 10 hang Power Cleans
• 4 rds + 7reps

170513 Пятница

A.

In 10 Min work up to a heavy single Deadlift

B.

In 10 Min Accumulate as Many Meters as possible on the Rower

C.

In 10 Min Complete as Many Reps and Rounds As Possible of:

50 KB Swing- 16kg

100 Wallball 6kg

150513 Среда

A.

2 Front Squat + Jerk- EMOM x 8 min (40kg) from the rack!

B.

30 Man Makers for Time-  DB's 8kg

http://youtu.be/iMNnvhg1JcM

C.

500m Row x 2- rest 90 seconds ( sit on the Rower) 

Post lads and times.

130513 Понедельник

1200m Run

63 KB Swings 12kg

36 Pullups ( red resistance band)

800m Run

42 KB Swings

24 Pullups 

400m Run

21 KB Swings

12 Pullups

101513 Пятница

2 rounds:

5 min @ 70%

row 10 strokes 

10sit-ups

rest 2 min

5 min @ 80%:

15 double unders

5 burpees

rest 2 min

5 min @ 90%

row 10 strokes

5 burpees

rest 2 min

5 min @ 95%

15 double unders

10 sit-ups

Rest 10 min b/t circuits

080513 Среда

1. 3 RFT
15 Dl 50kg
15 BJ 60sm

Rest 5 min

2. 3 RFT 
15 HPC ( hang power clean) 30kg
15 DU

Rest 5 min

3. 3 RFT
15 pull ups. ( red band)
20 wall ball 6kg

060513 Понедельник

1. OHS / PSn  practice

2. AMRAP 20
5 PSn  22,5kg
20 DU