wynik

Wtorek 16.10.2018 A. E2MOM for 10min No Contact Muscle Clean x 2 40, 40, 50, 50, 50 E2MOM for 10min Power Clean + Clean + Jerk 70-75% 72.5, 75, 77.5, 77.5, 77.5kg B. For time: 15 - 12 - 9 Thruster 70kg Muscle-Ups Wynik: 11.30min C. 3 sets for times of: 4 Rope Climbs 10 Paralette Handstand Push-Ups 30m Handstand Walk 15m Sled Push 120, 120, [...]

Poniedziałek 22.10.2018 A. Every 90 seconds, for 9 minutes Front Squat x 3 reps 70-75% 100kg Strict Handstand Push-Ups Deficit 6cm x 8,8,8, 6,6,6 B. 5 sets of: 3-Position Clean (high hang, mid-thigh, 2″ below the knee) 40, 50, 60, 70, 80 E2MOM for 12min Clean Pull from below knee 3 x 60, 60 2 x 70, 70 1 x 80, 80 C. Back Squat 60% x 4 x 10 85kg [...]

Piątek 26.10.2018 A. Take 15 minutes to build to a 10-RM Bench Press 90kg 2 sets of: Bench Press x 10 reps 90% of today’s 10-RM 80kg Rest 2 minutes B. 5 rounds for time of: 9 Bar-Facing Burpees 7 Hang Squat Cleans 70kg 5 Box Jumps 75cm Wynik: 10, 27min C. 4 sets of: 10 Dumbbell Floor Press x 2x32, 2x28kg Rest 30 seconds 15 French Press x 30kg [...]

Poniedziałek 29.10.2018 A. Every 90 seconds, for 12 minutes Front Squat x 2 reps 75-80% - 105kg Strict Handstand Push-Ups Deficit 6cm x 6-8 8,6,6,6,6 Kipping HSPU 6,6,6 B. 5 sets of: Halting Clean Deadlift + Hang Clean + Clean 80-85% 85, 85, 87.5, 90, 90 C. Back Squat 90% x 155kg - 140kg 55% x 5 - 80kg 62.5% x 5 - 90kg 67.5% x 2 x 10 - [...]

Środa 07.11.2018 A. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 70-85% (pause for 2-seconds in the bottom of your dip before jerking) 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95, 95, 95 B. Deadlift 1 – 10 reps 55% 105kg 2 – 10 reps 65% 122.5kg 3 – 8 reps 75% 142.5kg 4 – 6 reps 80% 152.5kg 5 – 4 reps 85% 160kg 6 – 4 reps [...]

[...] B AMRAP 6,41min Cal Row Down Up WOD 2 był podzielony na 2 części liczone oddzielnie. W części A zajęliśmy 10 miejsce. Ja uzyskałem czas 34,9, mój partner 30,7. W części B wynikiem była suma kalorii i down upów. Dwie osoby robiły w tym samym czasie. zmiany robić można było kiedy się chce. Zdecydowaliśmy, że ja będę robił tylko Down Up a kolega [...]

Poniedziałek 19.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 1 rep 120, 122.5, 125, 127.5 - spalone, 127.5, 127.5 Strict Handstand Push-Ups to 15cm Deficit x 4 B. EMOM for 12 minutes: Clean Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+ 52.5, 57.5, 62.5, 67.5, 72.5, 77.5, 85, 87.5, 90, 92.5, 90, 90 C. [...]

Środa 21.11.2018 “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 2x22.5kg 4 Burpee Box Jumps 60cm 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 32kg 8 KB Snatches 32kg 9 Toes to Bar 10 Walking Lunges with Dumbbells 2x22.5kg 11 Ring Dips 12 Devil Press 2x22.5kg Wynik: 53,30min Wczorajszy trening [...]

Poniedziałek 26.11.2018 A. EMOM for 8 minutes: Front Squat x 3 reps 75-80% 105kg EMOM for 8 minutes: 8 Strict Handstand Push Ups B. 5 sets of: Clean x 1.1.1 (rest 10 seconds between singles) 70, 75, 80, 85, 90 C. Back Squat 90 x 3 100 x 3 110 x 8 110 x 8 110 x 12 D. EMOM for 16 minutes: Minute 1 – 15 Calorie Assault Bike Minute 2 – 5 Devils [...]

Poniedziałek 03.12.2018 A. EMOM for 12 minutes: Clean x 1 rep 60, 65, 70, 75, 80, 85, 90, 92.5, 95, 97.5, 100, 102.5 - spalone B. Back Squat 75g x 5 90kg x 3 105kg x 2 110kg x 1 120kg x 12 C. Every 5 minutes for 15 minutes 20 Burpees to target 20 Chest-to-Bar Pull-Ups 20/15 Calorie Assault Bike Wynik: 2,58min // 3,13min // 3,23min D. 3 sets of: [...]

Piątek 07.12.2018 A. 3 sets of: Bench Press x 6 reps 90, 92.5, 95kg Rest 2 minutes B. 5 rounds for time of: 9 Bar-Facing Burpees 7 Hang Squat Cleans 70kg 5 Box Jumps 75cm (no bounding ) Wynik: 9,55min C. 3 sets of: Dips 12 x 28kg, 10 x 24kg, 8 x24kg Rest 30 seconds Supine GHD Hold x 45 seconds + 15kg Vest Rest 30 seconds Banded Overhead Triceps [...]

Wtorek 11.12.2018 A. E2MOM for 12 minutes of: 2 Power Cleans + 1 Power Jerk 1-3 – 75% 75kg 4-6 – 80% 80kg B. 4 sets of: 800 Meter Run 10/7 Muscle Ups 10 Ring Dips Rest 60 seconds Wynik: 4,50 // 5.10 // 5.07 // 5,20 C. 3 sets of: 12 Hip Thrust 110, 130, 140kg Rest as needed Chinese Plank x 30 seconds 24, 32, 36kg Rest 60 seconds Chinese [...]

Środa 12.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40kg Rest as needed B. E2MOM for 10 minutes Bench Press x 2 reps 80-85% of 1-RM 92.5, 95, 97.5, 97.5, 97.5kg C. Back Squat 5 x 60kg 5 x 75kg 5 x 90kg Rest 2-3 minutes between sets. D. 4 rounds of: In 2min Window: 15 Thrusters 40kg 12 Bar-Facing Burpees AMRAP - Max Calorie Assault Bike - [...]

Poniedziałek 17.12.2018 A. EMOM 5min 2 Tall Snatch 20, 30, 30, 30, 30 EMOM 5min 2 High Hang Snatch 40, 45, 50, 55, 55 EMOM 5min Hang Snatch below knee + Hang Snatch above knee 50, 55, 60, 60, 60 B Back Squat 5 x 5 x 110kg 110kg x 13 C. AMRAP 9min 12 Overhead Squat 40kg 30 Double Unders Wynik: 7 rund + 12 OHS bez problemu, tylko skakanka trochę [...]

Środa 20.12.2018 A. AMRAP 4min 40/30 Calories of Rowing 30 Wall Ball Shots 9kg 20 Strict Handstand Push-Ups 10 Deadlifts 135kg Rest 2 minutes AMRAP 6min 40/30 Calories of Rowing 30 Wall Ball Shots 9kg 20 Strict Handstand Push-Ups 10 Deadlifts 135kg Rest 60 seconds For time: 40/30 Calories of Rowing 30 Wall Ball Shots 9kg 20 Strict Handstand [...]

Czwartek 27.12.2018 A. 6 sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed 50, 55, 60, 65, 70, 75 B. Back Squat 2 x 105, 115 3 x 5 x 125 125 x 7 C. 3 rounds for time of: 500 Meter Row 10 Devil’s Presses 2 x 22.5kg 20 Toes to Bar 30 Box Jump-Overs 75cm Wynik: 28min Rwania dzisiaj super wchodziły :-P nie rwałem od tyle od wakacji %-) [...]

Wtorek 01.01.2019 A. E2MOM for 10 minutes Clean & Jerk x 2 reps 1-2 = 70% of 1-RM Clean & Jerk 72.5kg 3-5 = 75% of 1-RM Clean & Jerk 77.5kg E3MOM for 9 minutes Clean & Jerk x 2 reps 1-3 = 80% of 1-RM Clean & Jerk 85kg B. AMRAP 5 minutes of: 5 Kettlebell Front Racked Kettlebell Squats 2x32kg 15m Front Racked Carry 2x32kg 15m Farmers Carry [...]

Piątek 04.01.2019 A. Build to today’s 1-RM Dead-Stop Front Squat 115kg B. Against a 2-minute running clock… 25/18 Calorie Row Max Rep Hang Squat Snatches Rest 2 minutes between sets, and complete a total of 4 sets. Loading per set: *Set 1 – 60kg - 5 *Set 2 – 55kg - 8 *Set 3 – 50kg - 8 *Set 4 – 40kg - 12 C. AMRAP 30min 60Calorie [...]

czytam wynik 73 i się zastanawiam jak w 8 minut tyle powtórzeń, ale doszłam że skończyłeś na rundzie z 18 ;)

W drugim WOD wynik 253 %-)