141215 Понедельник

WOD 1

1. FS 4x4

2. Press 4x4

3. 4 RFT

Row 250m

10 Thrusters 42,5 kg

10 T2B

 

WOD 2

4 RFT

Run 600m

20 burpees

15 S2OH

040214 Вторник

1.  METCON
25 Burpees
25 Power Cleans, 62,5/42,5kg
25 Burpees
EMOM complete 7 Wall Balls, 9/6kg
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

2.  Skills
EMOMx15:
1 Power Snatch + 1 Squat Snatch

280114 Вторник

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2.  Skills
12 minute pull up/ring dip ( or bar muscle up) Wave
Min 1, complete 1 pull up/rd(Muscle up.)
Min 2, complete 2 unbroken pull ups/rd(Muscle ups.)
Min 3, complete 3 unbroken pull ups/rd(Muscle ups.)
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes. 

240114 Пятница

1.   Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 9/6kg
Pull ups
Thrusters, 42,5/30kg
Box Jumps, 60/50sm
KBS, 53/35

2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Front Squat
A.  3RM
B.  10RM

230114 Четверг

1.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 60/40kg
10 Burpees

2.  Skills
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.  

220114 Среда

1.  Metcon
For time:
50-40-30-20-10 Wall Balls, 9/6kg
25-20-15-10-5 TTB/ Hanging knee raises/ x2 Sit ups

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

180214 Суббота

 "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up( 3 C2B pull ups/3 ring dips)
12 Wall Balls

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