060313 Среда

A1. Barbell reverse lunges 20 continuous alt'ing steps x5; rest 30 seconds

A2. Bent over barbell rows 8-10x5; rest 30 seconds

A3. 20 unbroken tough KBS x5; rest 30 seconds

A4. Strict press 12-15x5; rest 2 min

 

270213 Среда

FEBRUARY 16, 2013WOD

1.Skill: HSCl.

2.FGB style workout 5 stations 1 minutes on each to accumulate as many reps as possible

Plate GTOH 20/10kg

Squat Jumps over the Bar

KB Swings 24/16

Box Jumps 24/20″

SDHP 40/30kg

1 minute reset

200213 Среда

A. FS 5,5,5,5,5 ; rest as needed

+

21-15-9

KB Swings 24kg

Box Jumps 60sm

Push Ups

060213 Среда

A. Bench press 10,10,10,10; rest 2 min

B. Bent over rows 6-8x4; rest 2 min

C1. PP ress 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 2 min

D. WTD sit ups 20 x 4; rest 1 min

040213 Понедельник

Part A

Back Squat

5 x 50%

3 x 65%

2 x 75%

2 x 85%

2 x 90%

2 x 90%

*every 90 sec

Part B

AMRAP 20 min

Row 400m

10 barbell Step-Ups 25kg

10 Strict OH Press 25kg

010213 Пятница

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

+
For time:

14 GS 16kg
14 KBS 16kg
Row 150m
10 GS 16kg
10 KBS
Row 250m
8 GS 16kg
8 KBS 16kg
Row 350 m
4 GS 16kg
4 KBS 16 kg
Row 500m

300113 Среда

Work carefully and slowly up to a heavy TGU in 15 minutes.

WOD:

10 minute AMRAP:

12 Pull Ups

12 Walking Lunges

12 Hand Release Push Ups