DAY 4
28.02.2019
warmup
mobility
skill
TABATA #1
bike ( kcal )
rest 1′
TABATA #2
1 burpees + 1 toes to bar ( reps )
rest 1′
TABATA #3
rower ( mtr )
rest 1′
TABATA #4
20″ pushup hand realise
20″ abmat situp
FINISH
Mese: Febbraio 2019
27.02.2019
DAY 3
27.02.2019
warmup
core training
WOD
FOR TIME
9 ROUND OF:
9 DUAL KB DEADLIFT *24/16 **16/12
7 KB FRONT SQUAT
5 HSPU
time cap 20′
26.02.2019
DAY 2
26.02.2019
warmup
in team of 2
3 RDS of
—> 8’WORK
400mt run TOGHETER
150 doble unders or 450 single unders CHANGE AS NEED
in the remaining time
max kcal bike CHANGE AS NEED
—> 2’REST
23.02.2019
DAY 6
23.02.2019
warmup
skill ring muscle up
FOR TIME
18/15/12/9 pullup
10 burpees box jump over 60/50
20 abmat situp
time cap 20′
22.02.2019
DAY 5
22.02.2019
warmup
OPEN WORKOUT 19.1
amrap 15′
19 wall ball shot 9/6
19 kcal row
21.02.2019
DAY 4
21.02.2019
warmup
skill : hand stand
Core training
FOR TIME
8 RNDS
6 + 6 hang clean & jerk 1 db *22.5/15 15/10
40 double unders
8 toes to bar
time cap 24′
20.02.2019
DAY 3
20.02.2019
warmup
skill : hand stand
amrap 15′
5 hspu
10 alternated pistol squat
250 mt run
19.02.2019
DAY 2
18.02.2019
warmup
FOR TIME
100 BEAR complex 20/15
time cap 15mins
accessory
4 x 20 hip bridge box
18.02.2019
DAY 1
18.02.2019
warmup
CORE TRAINING
amrap 15′
5 ring dip
10 ktb squat clean alternated *24/16 **16/12
15 plate situp *20/10 **10/5
16.02.2019
DAY 6
16.02.2019
warmup
TEAM WOD X 2
for time
120/90 Kcal assault bike
150/120 Kcal row
150 synchro american swing ktb *24/16 **16/12
150 box jump over “i go you go” 60/50
time cap 30mins