Categoria: WOD

AY 2

05.11.2019

M W

warmup

FOR TIME

3 ROUNDS OF

400 MT ROW
21 KB DEADLIFT
15 HANG KB CLEAN
9 KB STOH

Rx: M24/W16;
Scl: M20/W12;
Beg: M12/W6

DAY 1

04.11.2019

G

warmup

CORE TRAINING

20′ AMRAP

1.2.3.4.5…..
PULL UP UPS
5 HSPU
7 BOX JUMP OVER 60/50 CM

DAY 5

1.11.2019

warmup

OPEN WORKOUT 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

DAY 4

31.10.2019
W M

warmup

TEAM WOD X 2
20 rnds for time

a. 10 floor press 2db +
10 deadlift 2db
b. max reps wall ball shot

RX 20/15 wb 9/6
SC 15/10
BEG 10/6 wb 6/3

DAY 3

30.10.2019
W G

warmup

A FRONT SQUAT
5/5/5/5
START EVERY 2:00

B. FOR TIME
30.20.10
CJ
PULL UP
TIME CAP 20

RX 40/30
SC 30/20
BEG 20/15

DAY 2

29.10.2019
M

warmup

core training

FOR TIME

10.20.30.40.50
kcal bike
kcal row

DAY 1

28.10.2019
M G W

warmup

amrap 15′

3.6.9.12….
american swing ktb
power clean
burpees otb

RX 40/30
SCL 30/20
BEG 20/15

DAY 6

26.10.2019

warmup

W-G

TEAM OF 2 CHANGE AS NEED

FOR TIME

42/30/18

KTB RENEGADE ROW *16/12 **12/8
KTB PUSH PRESS

EVERY ROUND TEAM PERFORM
40 MT WALKING LUNGE 1 KTB FR

DAY 5

25.10.2019

warmup

OPEN WORKOUT 20.3

For time:
21 deadlifts *102/70 **61/43 ***40/20
21 *handstand push-ups **pushup hand release
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups

21 deadlifts *143/115 **83/61 ***50/30
15mt *handstand walk **bear crawl
15 deadlifts
15mt handstand walk
9 deadlifts
15mt handstand walk

Time cap: 9 min.

DAY 4

24.10.2019

warmup

A.strenght
SHOULDER PRESS
3 SET 10 REP

B. 6 ROUNDS FOR TIME

9 SDLHP
12 T2B
15 BJO 60/50

RX : 40/30
SCL: 30/20
BEG: 20/15