Categoria: WOD

DAY 5

17.01.2020

warmup

core training

team wod x 2

FOR TIME

50/40/30/20/10

synchro air squat
pullup
synchro situp
pushup

time cap 30′

DAY 2

14.01.2020

warmup

team of two change as need

AMRAP 20′

30/24 cal bike
20 t2b
20 bjo 60/50

DAY 5

10.01.2020

warmup

3 ROUND OF

3 MIN AMRAP
60 DU BY IN
MAX CAL ROW

REST 3.00

3 MIN AMRAP
60 DU BY IN
MAX CAL BIKE

REST 3.00

DAY 2

07.01.2020

warmup

FOR TIME

50 power clean
50 burpees over the bar
50 pullup

athlete may perform the work in any order , any size sets ,
switching between movements as needed

RX 50/35
SCL 40/30
BEG 30/20

DAY 2

31.12.2019

warmup

“THE LAST”

FOR TIME

1 HSPU
2 BAR MU
3 BOX JUMP 60/50
4 KTB AMERICAN SWING
5 GOBLET SQUAT
6 TOES TO BAR
7 WALL BALL SHOT 9/6
8 ALT KTB SNATCH
9 KTB PUSH PRESS
10 DL
11 HANG POWER CLEAN
12 BACK SQUAT

1 hspu
1 hspu+2 BAR MU/C2B/pullup
1 hspu+2 MU +3 box jump 60/50
………

RX KTB 24/16 – BARBELL 60/40
SCL 16/12 – 40/25
BEG 12/8 – 30/20

DAY 1

30.12.2019

warmup

core training

amrap 18′

5 strict pullup
10 pushup hands release
15 1 db step up box 60/50

RX 20/15
SCL 15/10
BEG 10/6

DAY 6

28.12.2019

warmup

team wod x 2

for time

2 k row
100 wall ball shot 9/6
100 hang power clean
100 kcal bike

RX 50/35
SCL 40/30
BEG 30/20

DAY 1

23.12.2019

warmup

team wod x 2

AMRAP 21′
” I GO YOU GO “
5 BURPEES ON DUMBELL
5 DUAL DB HPW CL
5 DUAL DB P PRESS
10MT FRONT RACK DUAL DB WALKING LUNGES

RX 20/15
SCL 15/10
BEG 10/6

DAY 3

18.12.2019

warmup

A. STRENGHT
front squat
6/6/6/6

star every 2’30”

B. metcon

4 rft

15 sumo deadlift high pull
50 double unders / 100 single unders

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

DAY 5

13.12.2019

warmup

A. STRENGHT
back squat
3/3/3/3/3

star every 2′

B. TEST :
15″ MAX REPS HANG MUSCLE SNATCH
15″ MAX REPS OVER HEAD SQUAT
15″ MAX REPS HANG SQUAT SNATCH

C.METCON

EMOM 12 MINS

ODD : PERFORM ALL THE REPS TESTED
EVEN : REST