Categoria: WOD

DAY 3

28.08.2019

W G

warmup

10 rounds for time

in team x 2
A
5 H PW CL
7 FR SQ
9 PULLUPS
11 PUSHUPS
B
HOLD IN OVER HEAD SQUAT PLATE 10/5

RX 50/35
SC 40/25

DAY 2

27.08.2019

M

warmup

amrap 20′

partner A
500mt row + max reps double unders

partner B
RUN 400mt

score is DU

CASH OUT
3 RDS
20 GHD SITUP
30″ L-SIT RING SUPPORT

DAY 1

26.08.2019

G M W

warmup

FOR TIME

30 synchro 1db thruster *22.5/15 **15/10
30 wall ball shot
30/20/10 burpees box jump over 60/50

DAY 6

24.08.2019

W M G

warmup

CHIPPER for time
TEAM OF 2

120/100 kcal row
120 t2b
60 burpees
60 gobblet squat 24/16
120 double unders
120 push press 40/25

time cap 30′

DAY 5

23.08.2019

W M

warmup

A- STREGNHT
FRONT SQUAT
3 / 3 / 3 / 3

every 3′

B-METCON ( REP )

EMOM 15mins
1′- max reps hang clean & split jerk
2′- max box jump 60/50

rx 22.5 / 15
sc 15 / 10

DAY 4

22.08.2019

W G M

warmup

amrap 14′
team wod x 2
2 rds ( 1 each )
3 hang power snatch + 6 squat over head )
into 6 syncro lateral burpees

rest 3′

2k rowe for time

DAY 3

21.08.2019

W G

warmup

1 – STRENGHT
PUSH PRESS
5 / 5 / 5 / 5

find your heavy set
new rnd every 3′

2- in team of 2
10 rds for time

12 STOH
12 PULLUPS

*RX 50/35
**SC 40/25

DAY 2

20.08.2019

M G W

warmup

FRO TIME

40 alt. db snatch
40 db front rack lunges
15 brp facing db
50 double unders

30 alt. db snatch
30 db front rack lunges
15 brp facing db
50 double unders

20 alt. db snatch
20 db front rack lunges
15 brp facing db
50 double unders

rx 22.5 / 15
sc 15 / 10

15.08.2019

M G
warmup

7 rounds for time

10 mt walking lunges
30″ L-sit hanging bar
60 dounble unders

14.08.2019

W

A- in 12′ find your
5R M front squat
from the ground

B-PARTNER WOD
FOR TIME
100 CLUSTER
*60/40
**40/25