120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
29:35

2. Strict pull up ladder 1-7 

080413 Понедельник

1. DL 2RM


2.
AMRAP 20
5 DL 100kg
20 m farmer's walk 2kb 32kg
15 wall ball

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

For time

Row 1000m

21 KBS 32/24kg

21 Goblet Squats, 32kg

Row 750m

15 KBS

15 Goblet Squats

Row 500m

9 KBS

9 Goblet Squats

19:16

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 61кg

TTB

270313 Среда

1. PPress 5x3 across
2. 3 RFT
30 BJ 50sm
30 PPress 40kg
30 K2E
90DU