Open 13.4
AMRAP 7 of:
3.6.9.12...
Clean and Jerk, 61кg
TTB
четверг, 28 марта 2013 г.
вторник, 26 марта 2013 г.
воскресенье, 24 марта 2013 г.
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.
вторник, 19 марта 2013 г.
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
воскресенье, 17 марта 2013 г.
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
вторник, 12 марта 2013 г.
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.
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
вторник, 5 февраля 2013 г.
060213 Среда
A. Bench press 10,10,10,10; rest 2 min
B. Bent over rows 6-8x4; rest 2 min
C1. Press 8-10x4; rest 1 min
C2. AMRAP strict chin ups x4; rest 2 min
D. WTD sit ups 20 x 4; rest 1 min
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