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

280112 Понедельник

A. BSquat 5,5,5,5,5.
В. 50 pull ups in a few sets as possible.
C. For time:
21-15-9
MB Clean
Push ups

250113 Пятница

A. PPress 10,10,10,10 ; rest 2 min.

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 24kg
20 Calorie Row
15  Pull-ups

230113 Среда

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

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

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 2 min

210113 Понедельник

A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

B. 4 ladders 1-4 of ub.strict pull-ups

C. OTM 12

Odd. Row 150m

Even. 10 push ups

180113 Пятница

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Dumbbell Front Squat x 15 reps
Row 500 Meters or Run 400 Meters
*Use the same Dumbbells for the Ground to Overhead and Front Squats.