261113 Вторник

1.  Metcon
EMOMx30
Odd:  10 Burpees
Even:  10 Cals on rower

2.  Skills
10x10 slow OHS, 15kg work positioning and technique.  

251113 понедельник

For time:
100 Double unders
20 assisted ring dips
20 pull ups
20 Squat Clean Thrusters, 32,5kg
20 assisted ring dips
20 pull ups
100 Double unders

231113 Суббота

"Willy"
3RFT:
800m Run
5 Front Squats, 50kg from the floor
200m Run
11Pull ups
400m Run
12 KBS, 24kg

121113 Вторник

1. 
4 RFT:
20 1-arm KB OHS, 12kg (10 side)
400m Run

2.
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 50sm

091113 Суббота

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 45кg
20 Pull ups
50 DU

2.  Skills
EMOM x 10:  5 unbroken  T2B

081113 Пятница

1.  Metcon

For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 24kg
Burpees

2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 40kg

3.  Squats
A.  Back Squat 2x3 65-70кг
B.  Front Squat 10x1 across 50-55кг

061113 Среда

1. Snatch

1RM

2.  Metcon
30 OHS, 30kg
30 TTB
20 Power Snatch, 30kg
20 TTB
10 Squat Snatch, 30kg
10 TTB

3. Front Squats

3x2 across

051113 Вторник

1.  Metcon
AMRAP 15:
9 Deadlifts, 60kg
12 Hand Release Push ups
15 Box Jumps, 50sm

2.  Skills
Hang Squat Clean, 10 x 2 at 40kg - be fast under the bar.