010914 Monday

1. BSquat 5x7

2. For time;

30 calls Row

30 Bar facing burpee

30 HPCl 30kg

3. Ring extensions.

2x5 SA

2x10 DA

scale if neede to kneeling version

270814 Wednesday

180814 Monday

1. FS 4x 6-8
2.  3 RFT
21 thrusters Db 12kg
15 Db BOR
9 burpee
 Rest 10 min
3. 1 set of max ub wall balls
4.1. Seated dips 2x 8-10, rest 60 sec;
4.2 seated horizontal press 2x 8-10, rest 60 sec
5. WTD Back Ext. 3x15, plate 10kg.

150814 Friday

1.
5 Giant sets
15 sec Ring support hold
3 RDips strict
5 push ups
3 ring rows strict
5 ring rows kip

2.
5 RFT
8 KBS 24kg
14 Db SClean
Run 200m

3. 30 T2B

110814 Monday

1. Snatch
3x1 90%
2x2 80%
2. MU practice
3. Back Squat 3x8
4. "Karabel"
10 RFT
3 PSn 25kg
15 Wall Ball