260112 Четверг

3 rounds of: 30kg
3 Hang cleans
3 Front squats
3 Push jerks
-add weight-
3 rounds of: 40kg
3 Power cleans
3 Thrusters
-add weight-
3 rounds of: 50kg
3 Deadlifts
3 hang clean and jerks (do not re-set, pop it off your shoulders during catch)
STRENGTH: 3RM Clean and Jerk (10 minutes)

WOD:
"Gran"
21-15-9
Clean and Jerk 42,5kg
Pull ups

240112 Вторник

20 pull ups
20 Thrusters 42,5kg
400 m run
30 push press 42,5kg
30 box jump
400 m run
30 kb swings 24kg
30 OHS 
400 m run
60 push ups
60 sit ups

190112 Четверг

WOD: 10/9/8/7/6/5/4/3/2/1
HSPU
Pull ups
Burpees

Strength: B. Squat 10 8 6 4

170112 Вторник

5 RFT
4 Man makers 40/25
5 DL 250/155
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

050112 Четверг

Workout Type: Strength
Description:
workout:
300m run
3x 50m sprint
1x 75m
1x 100m
then:
2x
handstand hold
10 k2e
10m bear crawl
then:
DE: press 7 x 3 @65%
then:
21-15-9
KB ppress 24/16
toes to bar
then:
rest 5
then:
300 seconds upright support
post time