Military Press for 3RM
MU for RM
150 Wall balls for time
Δευτέρα 4 Ιουλίου 2011
Πέμπτη 30 Ιουνίου 2011
Bar to Death
Warm Up
Technique : Power Clean
Strength :
OHS ( close Grip)
Clean first Pull
Power Clean
Bar to Death:
Bar : @45kg
5 Rounds for time of:
15 Dead Lifts
12 POwer Clean
9 Front Squat
6 Push Press
Technique : Power Clean
Strength :
OHS ( close Grip)
Clean first Pull
Power Clean
Bar to Death:
Bar : @45kg
5 Rounds for time of:
15 Dead Lifts
12 POwer Clean
9 Front Squat
6 Push Press
Τρίτη 28 Ιουνίου 2011
Δευτέρα 27 Ιουνίου 2011
Snatch wod
Warm Up- 10 mins
Tekkers - Snatch, Power snatch
Strength
OHS ,
Snatch DL
Front Squat
5min AMRAP
@40kg Snatch
5 min rest
5min AMRAP
10 RIng DIps
5 DL @85kg
5min Rest
5 min AMRAP
5 CLeans @45kg
10 TTB
Tekkers - Snatch, Power snatch
Strength
OHS ,
Snatch DL
Front Squat
5min AMRAP
@40kg Snatch
5 min rest
5min AMRAP
10 RIng DIps
5 DL @85kg
5min Rest
5 min AMRAP
5 CLeans @45kg
Πέμπτη 23 Ιουνίου 2011
Day for Breave
Warm up only 10 mins
10 min technique of
Handstand
DU
TGU
10 min Amrap OF:
10 pull ups
10 Box Jumps
3 min rest
10 min AMRAP of :
10 Knees to elbows
10 Hang Power Cleans
3 min Rest
10 min Amrap of :
5 Handstands
10 Ring dips
5 DL @BW
10 min technique of
Handstand
DU
TGU
10 min Amrap OF:
10 pull ups
10 Box Jumps
3 min rest
10 min AMRAP of :
10 Knees to elbows
10 Hang Power Cleans
3 min Rest
10 min Amrap of :
5 Handstands
10 Ring dips
5 DL @BW
Τετάρτη 22 Ιουνίου 2011
Chipper Day
warm up
Technique : Jerk - Push Jerk
30 Wall Balls
15 DU
30 Rng Pull ups
15DU
30 Bear crawls
15 DU
30 Knees to elbows
15 DU
30 Box Jumps
15DU
30 RIng Dips
Technique : Jerk - Push Jerk
30 Wall Balls
15 DU
30 Rng Pull ups
15DU
30 Bear crawls
15 DU
30 Knees to elbows
15 DU
30 Box Jumps
15DU
30 RIng Dips
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