Categoria: WOD

DAY 5

11.10.2019

G W

warmup

OPEN WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

Time cap: 15 minutes

RX 40/30
SCL 20/15

DAY 4

10.10.2019

G

warmup

Amrap 20′
6 pushup hr
9boxjump over 60/50
12 toes to bar
15 air squat

cash out
Strenght
3 x 6 reps strict pullup
if you can add weight
rest 90′ bt/s

DAY 3

09.10.2019

W M

warmup

2 round for time

50 wallball shot 9/6
25/20 kcal
50 russian swing
100 double unders

RX 32/24
SCL 24/16
BEG 16/8

DAY 2

08.10.2019

warmup

a. STREGHT
BACK SQUAT
5 / 5 / 3 / 3
every 2’30”

b. FOR TIME
6 RDS
10 DL
10 H PW CL
10 P PR

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

DAY 6

04.10.2019

TEAM WOD OF 2

“DOUBLE CHIPPER “

2 ROUNDS OF

40mt SLED PULL 60/40
40 KCAL BIKE
40 PISTOL SQUAT
80mt FARMER CARRY 2 KTB 32/24
40 PISTOL SQUAT
40 KCAL BIKE
40mt SLED PULL

DAY 5

04.10.2019

M

warmup

core strenght

IN TEAM WOD x 2
2 rounds

amrap 12′
2K ROW
max du /su

rest 3′ bt/r

DAY 4

03.10.2019

W M

warmup

A. strenght
front squat
6 set x 4 reps
every2’30”

B. metcon
4 rft
15 hang power snatch
20 lateral bar burpees

time cap 16′

RX 35/25
SCL 30/20
BEG 20/15

DAY 3

02.10.2019

M W

4 set

3 min amrap

18 ktb swing
15 thruster
max wall ball shot 9/6

-rest 3min-

RX ktb 24/16 – ths 35/25
SCL ktb 16/12 – ths 25/20
BEG ktb 12/8 – ths 20/15

DAY 2

01.10.2019

M G W

TEAM OF TWO
FOR TIME

200mt synchro run
30/24/18/24/30
hang power clean
box jump 60/50

time cap 23′

RX 40/30
SCL 30/20
BEGINNER 20/15

DAY 1

30.09.2019

G W

FOR TIME

50 / 40 / 30

1 DB HANG CLEAN & SPLIT JERK
1 KTB GOBBLET SQUAT
DOUBLE UNDERS

RX db 20/15 ktb 32/24
SCL db 15/10 ktb 24/16
BEGINNER db 10/6 ktb 16/12