DAY 3
23.10.2019
warmup
team of two
4 round
500mt ROW
15 SYNCHRO BURPEES
1 rnd each of
6 db DL
5 db HPC
4 db fr sq
RX 20/15
SCL 15/10
BEG 10/6
Categoria: WOD
22.10.2019
DAY 2
21.10.2019
warmup
4 round for time
15 power snatch
12 hang squat snatch
9 over head squat
RX 40/30
SCL 30/20
BEG 20/15
cash out
3 set
20 ghd hip extension
21.10.2019
DAY 1
21.10.2019
warmup
TEAM WOD X3 ( A/B/C )
FOR TIME
3 RDS OF
27 DEVIL PRESS 2DB
27 PULLUP
then
3 RDS OF
21 HANG SQUAT CLEAN 2DB
21 TOES TO BAR
DURING the workout
each team must complete
5K ROW or 10K ASSAULT BIKE
RX 20/15
SCL 15/10
BEG 10/6
19.10.2019
DAY 6
19.10.2019
warmup
SATURDAY TEAM CHIPPER WOD
FOR TIME
30-20-10 FRONT SQUAT
60-40-20 BOXJUMP
30-20-10 CLEAN
60-40-20 HAND RELEASE PUSHUP
then
50 DEADLIFT
30 BURPEES
1000mt ROW
RX 40/30
SCL 30/20
BEG 20/15
18.10.2019
DAY 5
18.10.2019
warmup
OPEN WORKOUT 20.1
amrap 20′
4 db thruster
6 toes to bar
24 double unders
RX 22.5/15
SCL 15/10
BEG 10/6
17.10.2019
DAY 4
17.10.2019
warmup
amrap 15′
8 pullup
10 pistol squat alt.
12 deficit pushup
cash out
3 x 15 ghd situp
16.10.2019
DAY 3
16.10.2019
warmup
A. front squat
6 / 6 / 6 / 6
start every 2′
b. metcon
team of 2
PARTNER A
12/8 KCAL BIKE
while
PARTNER B
max reps dual db snatch
RX 15/10
SCL 10/8
BEG 8/6
15.10.2019
DAY 2
15.10.2019
warmup
20 min AMRAP
TEAM OF 2 CHANGE AS NEED
40/30 CAL ROW
30 ABMAT SITUP SYNCRO
20 HSPU
14.10.2019
DAY 1
14.10.2019
warmup
10 rds for time
6 ktb snatch dx
10mt walking lunges ktb fr rack
6 ktb snatch sx
10 gobblet squat
RX 24/16
SCL 16/12
BEG 12/8
12.10.2019
DAY 6
12.10.2019
warmup
TEAM OF TWO I GO YOU GO
12 ROUND FOR TIME
12 DUAL DB STEP OVER 60/50 CM
9 BURPEES PULL UP
CASH OUT
100/80 CAL BIKE
RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 8