010312 Четверг

Strength
DL
5,5,3,3,3

 TTJ
5 RFT
4 Man makers 12kg
5 DL 80kg
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

240212 Вторник

250m Row
Shoulder Mobility
Double Under Ladder practice


Strength
4 Strict Press / 4 Strict Pull Up
x4 rounds  

Workout of the Day
3 Rounds for Time
10 Push Press,42,5kg
20 Wall Ball,
30 Sit Ups

230212 Четверг

Strength/Skill:

Take 15 minutes to find your 1 rep max of Turkish Get-up.

WOD:

Advanced:

400 m run
5 Hang Power Cleans (95/65)
25 Tuck Jumps
50 Abmat Situps
5 Hang Power Cleans
20 Tuck Jumps
40 Abmat Situps
300 m run
5 Hang Power Cleans
15 Tuck Jumps
30 Abmat Situps
5 Hang Power Cleans
10 Tuck Humps
20 Abmat Situps
200 m run
5 Hang Power Cleans
5 Tuck Jumps
10 Abmat Situps
5 Hang Power Cleans

210212 Вторник

AMRAP in 15 min
Supin L-pull-ups ladder 1-5



Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders (80 singles)
25 m Shuttle sprint (5 x 5 m)
Rest 90 seconds

020212 Четверг

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Нияз 23:35
Олег 25:05
Иниль 30:29