Categoria: WOD

DAY 1

29.07.2019

warmup

CORE TRAINING

AMRAP 16′

150mt carry *50/30 **40/25

while partner perfoprm max reps of
db burpees power clean *22.5/15 **12/8

FOR LOAD

5 rounds

1 rounds is
7 sets unbroken of
1 power clean
1 front squat
1 push press
1 back squat
1 push press

you choose weight but you must increase it every round.
score is your maximum load in the 5th rnd.
rest as needed between rounds

DAY 5

26.07.2019

warmup

team wod x 2
for time

5 rounds of

60 partner wallball shot *9/6 **6/3
20 sumo deadlift highpull *40/25 **30/20

DAY 4

25.07.2019

warmup

CORE TRAINING

FOR TIME
50 burpees boxjump over 60/50
50 ktb swing *32/24 **24/16
50 goblet squat *32/24 **24/16

DAY 2

23.07.2019

warmup

E2MOM
10 rounds of

8 pullups
10 regular burpees
12 air squat

DAY 1

22.07.2019

warmup

team wod x 2
AMRAP 14′

A- 12/10 Kcal
B- max reps power snatch *40/25 **30/20

DAY 6

20.07.2019

warmup

team wod x 2
FOR TIME

2 RDS OF
20 clean & jerk *50/35 **40/25
30 boxjump over 60/50
20 chest to bar pullup
30 back squat from the ground *50/35 **40/25

change as need

DAY 5

19.07.2019

warmup

team wod x 2
FOR TIME

80 / 60 KCAL
20 POWER CLEAN *60/40 **50/30

DAY 4

18.07.2019

warmup

STRENGHT

5 x 5 DEADLIFT
new rnd every 3′
challenge weight

METCON
4 rft
12 hspu
12 burpees hr
400mt run/row/sky or 800mt bike

time cap 16′

DAY 3

17.07.2019

warmup

RUN

2 X 600mt rest 1′ btw/rds

rest 2′

3 x 300mt rest 1′ btw/rds

rest 2′

4 x 200mt rest 1′ btw/rds

score is total time