Categoria: WOD

DAY 4

12.12.2019

warmup

2 set of :

AMRAP 4′
30 DU / 60 SU
20 STEP UP BW 60/50
20 SITUP

-rest 2′-

AMRAP 4′
30 DU / 60SU
20 STEP UP BW 60/50
10 TOES TO BAR

DAY 3

11.12.2019

warmup

TEAM WOD X 2

FOR TIME

150 KCAL ROW
150 PLATE THRUSTERS
75 SYNCHRO BURPEES

RX 25/15
SCL 15/10
BEG 10/5

DAY 1

9.12.2019

warmup

amrap 15′

10 hang power clean
10 front squat
30 double unders

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

DAY 6

7.12.2019

warmup

ream wod x 2

3 rounds for time

40 kcal row
40 bbjo 60/50
40 hang db snatch alt.
40 synchro situp
40 db thrusters

partner hold plate big huge 25/15kg

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

DAY 5

6.12.2019

warmup

AMRAP 20′
6 HSPU
8 ALT PISTOL SQUAT
10 TOES TO BAR

OR

AMRAP 20′
10 PUSHUP
20 AIR SQUAT
10 KNEE TO CHEST

DAY 4

5.12.2019

warmup

4 RFT

400 MT RUN
15 POWER SNATCH

RX 40/30
SC 30/20
BG 20/15

DAY 3

4.12.2019

warmup

a. strenght
BACK SQUAT
4 SET x 3 REPS
every 2’30”

b. for time
3 round of

21/18 cal bike
18 russian swing
15 box jump 60/50

RX 32/24
SC 24/16
BG 16/8

DAY 2

3.12.2019

warmup

AMRAP 18′
30 DOBLE UNDERS
20 SITUP
15 PUSHUP
10 DUAL DB SQUAT CLEAN

RX 20/15
SC 15/10
BG 10/6

DAY 1

2.12.2019

warmup

FOR TIME

5 ROUNDS
12 DL
9 HANG POWER CLEAN
30 WALL BALL SHOT 9/6

RX 50/35 KG
SC 40/20 KG
BG 30/20 KG

DAY 6

30.11.2019

warmup

TEAM OF 2 I GO YOU GO

12 ROUND FOR TIME (6 EACH)

9 HANG SQUAT SNATCH
15 BP FACING BARBELL

THEN

800 MT CARRY THE SANDBAG CHANGE AS NEED 40/25 KG

RX 40/30 KG
SC 30/20 KG
BG 20/15 KG