DAY 3
16.10.2019
warmup
A. front squat
6 / 6 / 6 / 6
start every 2′
b. metcon
team of 2
PARTNER A
12/8 KCAL BIKE
while
PARTNER B
max reps dual db snatch
RX 15/10
SCL 10/8
BEG 8/6
Autore: Italo
15.10.2019
DAY 2
15.10.2019
warmup
20 min AMRAP
TEAM OF 2 CHANGE AS NEED
40/30 CAL ROW
30 ABMAT SITUP SYNCRO
20 HSPU
14.10.2019
DAY 1
14.10.2019
warmup
10 rds for time
6 ktb snatch dx
10mt walking lunges ktb fr rack
6 ktb snatch sx
10 gobblet squat
RX 24/16
SCL 16/12
BEG 12/8
12.10.2019
DAY 6
12.10.2019
warmup
TEAM OF TWO I GO YOU GO
12 ROUND FOR TIME
12 DUAL DB STEP OVER 60/50 CM
9 BURPEES PULL UP
CASH OUT
100/80 CAL BIKE
RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 8
11.10.2019
DAY 5
11.10.2019
G W
warmup
OPEN WORKOUT 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
Time cap: 15 minutes
RX 40/30
SCL 20/15
10.10.2019
DAY 4
10.10.2019
G
warmup
Amrap 20′
6 pushup hr
9boxjump over 60/50
12 toes to bar
15 air squat
cash out
Strenght
3 x 6 reps strict pullup
if you can add weight
rest 90′ bt/s
09.10.2019
DAY 3
09.10.2019
W M
warmup
2 round for time
50 wallball shot 9/6
25/20 kcal
50 russian swing
100 double unders
RX 32/24
SCL 24/16
BEG 16/8
08.10.2019
DAY 2
08.10.2019
warmup
a. STREGHT
BACK SQUAT
5 / 5 / 3 / 3
every 2’30”
b. FOR TIME
6 RDS
10 DL
10 H PW CL
10 P PR
rx 40/30
scl 30/20
beg 20/15
05.10.2019
DAY 6
04.10.2019
TEAM WOD OF 2
“DOUBLE CHIPPER “
2 ROUNDS OF
40mt SLED PULL 60/40
40 KCAL BIKE
40 PISTOL SQUAT
80mt FARMER CARRY 2 KTB 32/24
40 PISTOL SQUAT
40 KCAL BIKE
40mt SLED PULL
04.10.2019
DAY 5
04.10.2019
M
warmup
core strenght
IN TEAM WOD x 2
2 rounds
amrap 12′
2K ROW
max du /su
rest 3′ bt/r