Categoria: WOD

M – G – W

CHIPPER WORKOUT

FOR TIME

60/50 kcal bike
50 toes to bar
40 1 db step up 60/50
30 2 db stoh
20 burpees get over box 70/60
10 2 db squat clean
*22.5/15
**15/10

DAY 6

10.08.2019

warmup

team wod x 2

30 rds of BEAR COMPLEX *60/40 **40/25

partner A play with the barbell
while partner B grab a plate 25/15

DAY 5

09.08.2019

warmup

FOR TIME

30 / 20 / 10
alt. db snatch *22.5/15 **15/10

15 / 10 / 5
strict pullup

3′ rest
then

1 mile RUN

time cap 22′

DAY 4

08.08.2019

warmup

a . in 12′ find your 1 RM cluster

b . FOR TIME
21 – 15 – 9
thrusters *40/30 **30/20
toes to bar

time cap 12′

DAY 3

07.08.2019

warmup

a . STRENGHT
5 set x 4 reps push press
find your heavy set in 15′

b . METCON
5 rounds for time in team x 2
30 AS *24/16 **16/12
30 BJO 60*/50 “i go you go”
200mt synchro run

time cap 20′

DAY 2

05.08.2019

warmup

core training

4 rounds of

amrap 3′
10 pullups
20 wallball shot 9/6
then

max double unders

rest 3′

DAY 5

02.08.2019

warmup

EMOM 20′

1* 10 pushup hr + max reps air squat
2* max reps ring row
3* max pres boxjump over 60/50
4* max reps abmat situp
5* REST

DAY 4

01.08.2019

warmup

A- STRENGHT
5 x 2 front squat
every 2min

B- amrap 14′
200mt run
12 hang power clean *45/30 **30/20
12 lateraò burpees otb

DAY 3

31.07.2019

warmup

core training

FOR TIME
4 rounds of

7 deadlift *100/70 **70/45
14 toes to bar
21 box jump 60/50

time cap 18′

DAY 2

30.07.2019

warmup

team wod x 3

for time

PART A
4 K ROW
change as need

then

PART B
each player must complete
1 rnd of
15 kcal assault bike
80 double unders
15 kcal assault bike