Categoria: WOD

DAY 2

02.07.2019

warmup

core training

FOR TIME

33/26/21/15/9
BACK SQUAT from the ground *40/30 **30/20
LATERAL BAR BURPEES

DAY 1

01.07.2019

warmup

TEAM WOD x 2
for time

4 rounds of
30 over head squat *50/35 **40/25
30 boxjump over 60/50

then

2k row/ sky erg
or
4k bike

time cap 20′

“MURPH”
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run

rx wearing vest 9/6kg
scaled no vest

DAY 5

28.06.2019

warmup

CORE TRAINING

metcon
5 rounds for time
400mt run
20 burpees rotation 180*

time cap 25′

DAY 4

27.06.2019

warmup

CORE TRAINING

1- STRENGHT
power clean & jerk
1 / 1 / 1 / 1 / 1 / 1 / 1

every 90″

2- FOR TIME
” GRACE “
30 clean & jerk *60/40 **40/25

DAY 3

26.06.2019

warmup

team wod x3

FOR TIME
buy in 90 wall ball shot *9/6 **6/3

75 ( A+B ) partner DL *120/80 **100/50
while partner C hold in plank
50 ( A+B ) partner boxjump over 60/50
while partner C hold in handstand
25 hand stand pushup A/B/C rotate

cash out
90 wall ball shot 9/6

time cap 25 min

DAY 2

25.06.2019

warmup

FOR TIME
10 rounds of

9 SDLHP *35/25 **30/20
35 DOUBLE UNDERS

DAY 1

24.06.2019

warmup

TEAM WOD x 2

FOR TIME

42/30/18
burpees boxjump 60/50
toes to bar
60 syncrhro air squat

DAY 6

22.06.2019

warmup

TEAM WOD x 2

FOR TIME
” double Diane “

42/30/18
deadlift *100/70 **70/50
hspu
400mt synchro run

DAY 5

214.06.2019

warmup

for time
21/15/9/6 hang power snatch *35/25 **30/20
30 abmat situp
200mt carry the plate *25/15 **20/10