Autore: Italo

DAY 5

17.05.2019

warmup

4 ROUNDS

AMRAP 3′

buy in 2 rds of
8 pullup
8 power snatch *40/30 **30/20
then

max reps of wall ball shot 9/6

rest 3′

DAY 4

15.05.2019

warmup

FOR TIME

200mt run
21/18/15/12/9 hang squat clean *40/30 **30/20

time cap 16′

accessory work
3 x 8 pendley row
cheallenge weight

rest 2′ bt/s

DAY 3

15.05.2019

warmup

FOR TIME

1.2.3.4.5.6.7.8.9.10 wall climb
10 TOES TO BAR
10 BOX JUMP OVER 60/50

DAY 2

14.05.2019

warmup

5 rounds of :

1′ max kcal BIKE
1′ max reps american swing ktb *24/16 **16/12
1′ max reps double unders
1′ max reps pushup hand realise
1′ REST

DAY 1

13.05.2019

warmup

core training

team wod x 2 ” I GO YOU GO “

20 min amrap

9 burpees lateral bar
7 power clean
5 thruster *40/30 **30/20

DAY 6

11.05.2019

warmup

TEAM WOD x 2

AMRAP 22′

A – 2 RDS EACH OF
12 deadlift *60/40 **50/30
9 front squat
B – hold plate over head 25 /15

then
40/30 KCAL

DAY 5

10.05.2019

warmup

CORE TRAINING

TEAM WOD x 2
for time

5 rounds
30/24 kcal bike
25 sincro medball situp 9/6
20 ring dip
40mt sled pull 70/50

DAY 4

09.05.2019

warmup

STRENGHT
BACK SQUAT
2/2/2/2
rest 2′

AMRAP 12′
10 + 10 STOH 1 arm db*22,5/15 **15/10
10 T2B

DAY 3

08.05.2019

warmup

core training

AMRAP 18′
21 american swing ktb *24/16 **16/12
15 burpees over the ktb
9 hang power clean *40/30 **30/20

DAY 2

07.05.2019

warmup

core training

FOR TIME

21/18/15/12
SUMO DEADLIFT HIGH PULL
FRONT SQUAT *40/30 **30/20

every round 50 double unders or 150 single unders

time cap 20′