311211 Суббота

Ladder
20/18/16/14/12/10/8/6/4/2
KB 24kg
Snatch RA//LA
BOR RA/LA
Shoulder Press RA/LA
Goblet squat

Rx'd

4+ hours

10 T2B; rest 30sec,
10 pull-ups; rest 30sec x5
Rest 2:30
10 T2B/10 pull-ups; rest 1 min x3
10 T2B/10 pull-ups; rest 2 min x2

Rx'd

281211 Среда

3rds for time:
Run 400m
10 KB Snatch 32kg
30 du

10:30

12-9-6
SClean 60kg
Ring dips

4:28

261211 Понедельник

For time:
10 rounds:
3 WTD Pull-ups. KB 24kg
5 Strict pull-ups
7 kipping pull-ups

23:03


Rest 6 hours

AMRAP in 20 min
18 Box jumps 60sm
15 T2B
12 Pull-ups

6 rds + 18b.j. + 5 T2B

251211 Воскресенье

50/40/30/20/10
MB SClean 10 kg
KBS 24 kg

17:57

80% effort

231211 Пятница

21-15-9
SClean 62,5 kg
GHD Sit-ups

8:39

Rest 3 hours

Ladder 10-1
KBS 24 kg
Wall ball
4:19

201211 Вторник

For time:
3 rds

1000 m Row
800. M Run

3:42 + 23:35= 27:17

191211 Понедельник

For time:
Ladder 1-10
DL 125 kg
Pull- ups
2x OHWL 20 kg

13:03

181211 Воскресенье

5 rds for time:

20 pull-ups
30 KBS 24 kg
40 DU

17:00

161211 Пятница

"rowing Helen"
3 rds ft
Row 500m
21 KBS 24kg
12 Pull-ups

10:40

151211 Четверг

Ребро болит.
3 rounds for time:
Row 250 m
25 push ups
Row 250 m
20 chin ups
13:47
+
AMRAP Double Unders in 6 min
(every time you break perform 15 sec L sit in rings unbroken)
 18/1
3/1
10/1
25/1
18/1
Red rope
 

141211 Среда

 
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min @ Z1 light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
Rx'd

131211 Вторник

 
A. Split Jerk Cluster off rack - 1.1.1.1 x 3; rest 4 min
B. Hang Power Clean x 1/Front Squat x 2/Push Press x 2; rest 90 sec x 3
C. 15 CTB chin ups AFAP; rest 2 min x 3
D. AMRAP DU's in 1 min; rest 1 min x 4
90
80
Rx'd unbroken))
79/80/80/70 very broken