Categoria: WOD

Day 2

W M

A. clean complex
every 2’x 5 sets
1 low hang power clean
1 hang squat clean
1 squat clean

B. wod
for time
30 clean & jerk
every min 7 wall ball shot

rx 50 / 35 – 9/6
scl 40 / 30 – 6/3
beg 30 / 20 – 6-3

day 1

W

wod
for time
50 thrusters
40 deadlift
30 stoh
20 power clean
10 ohs

rx 40/30
scl 30/20
beg 20/15

accessory work
3 super set
8 db bench press + 8 db iron cross

day 6

run

swim

run

Day 5
G W M

team wod x 2
for time
100 db snatch alternated
200 kcal
300 double unders

every 3′ perform
3 bar muscle up or 6 chechest to bar pullup each player

rx 20/15
scl 15/10
beg 10/6

*any partition is allowed

Day 4
G W

WOD
0′ – 2′ 21 power clean
2′ – 4′ 18 hand stand pushup
4′ – 6′ 15 front squat

6′ – 8′ 18 power clean
8′ – 10′ 15 hand stand pushup
10′ – 12′ 12 front squat

12′ – 14′ 15 power clean
14′ – 16′ 12 hand stand pushup
16′ – 18′ 9 front squat

rx 50 / 35
scl 40 / 30
beg 30 / 20

day 3
G

wod
“cindy “
amrap 20′
5 pullup
10 pushup
15 air squat

06.07.20

WOD
4 round for time
10 chin up
20 ktb american swing
10 ring dip
20 box jump over
time cap 18′
rx 24/16
scl 16/12
beg 12/8

day 6

” HOLLEYMAN” HERO WOD
30 rft
5 wall ball shot 9/6
3 hand stand pushup
1 power clean
rx 100/70
scl 70/40
beg 40/25

Day 4
W M G

WARMUP
3 rds
200mt row / sky
5 muscle clean
5 tall clean
5 jerk balance
*empty bar

in 10″ 3 sets of
1 low hang power clean
1 push jerk
1 low hang squat clean
1 split jerk

wod
every 4′ x 4 rounds
5 hang squat clean & split jerk
15 bar pushup
45 double unders
rx 60/40
scl 50/30
beg 30/20

day 3
W M

warmup
1 / 3 / 5 walkout pushup
10 plate thrusters
10 plate sumo deadlift highpull
10 plate situp
10 plate good mornings

plate 10 / 5

A. front squat 5 set
10.8.6.4.2
every 2′

B. 3 round for time
9 one db hang split snatch alternated
15 one db front rack walking lunges
21 wall ball shot 9/6

time cap 12′

rx 20/15
scl 15/10
beg 10/6