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

250313 Понедельник

1. 3 RFT: 

10 Power Cleans 50kg

10 Ring Dips

10 Deadlifts, 80kg

10 HSPU on the Box

10 Burpees

2.  6 rounds of:

Row 250 m rest=working time

record times for all six rounds.

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

180313 Понедельник

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 45kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Понедельник

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each