Wednesday 01.11.17

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HEALTH

A. 4 Sets of:

8 Front Squats

8 Bent-Over DB Rows

8 Up Right Rows

 

B. With a Running Clock:

0:00 – 6:00 Minutes

12-9-6

Single Arm KB Front Rack Squat per Side

Pull Ups

6:00 – 12:00 Minutes

15-12-9

FS

Pull Ups

12: 00 – 18:00 Minutes

21-15-9

Back Squats

American KB Swings

 

FITNESS

A. 20 Minutes:

3 rep OHS MAX Weight

3 rep Max Weighted Chin Up

3 rep Max Weighted Pull Up

 

B. With a Running Clock:

0:00 – 6:00 Minutes

12-9-6

OHS 115/85

C2B Pull Ups

6:00 – 12:00 Minutes

15-12-9

FS 115/85

Pull Ups

12: 00 – 18:00 Minutes

21-15-9

Back Squats 115/85

American KB Swings 2/1.5 pood

 

HEALTH & FITNESS

C. 400M Row

*1 Minute Rest

300M Row

*1 Minute Rest

200M Row

*1 Minute Rest

100M Row

UA-12574818-1