DAY 4
20.06.2019
warmup
STRENGHT
BACK SQUAT
3.3.3.3
challenge weight
FOR TIME
in team of 2
5k ROW
change every 500mt
Categoria: WOD
19.06.2019
DAY 3
19.06.2019
warmup
chipper wod
team wod x 2
FOR TIME
2 ROUNDS
50 WALL BALL SHOT 9/6
40 HANG POWER CLEAN *40/30 **30/20
30 TOES TO BAR
400mt RUN TOGHETHER
17.06.2019
DAY 1
17.06.2019
warmup
core training
team wod x 2
“i go you go”
amrap 18′
6 devil press 2db *22.5/15 **15/10
8 2db step over box 60/50
14.06.2019
DAY 5
14.06.2019
warmup
skill
AMRAP 20′
2 bar muscle up
4 wall climb
24mt walking lunges
13.06.2019
DAY 4
13.06.2019
warmup
mobility
FOR TIME
27/21/15/9 front squat *40/30 **30/20
15 lateral bar burpees
30 double unders
12.06.2019
DAY 3
12.06.2019
warmup
mobility
5 ROUNDS FOR TIME
15 BOXJUMP 60/50
12 POWER SNATCHES *35/35 **30/20
9 TOES TO BAR
11.06.2019
DAY 2
11.06.2019
warmup
METCON
AMRAP 3′
200mt run outdoor
8 pullup
max reps dual ktb thrusters *24/16 **16/12
rest 3′
score is numbers of THRUSTERS
10.06.2019
DAY 1
10.06.2019
warmup
FOR TIME
4 rounds
50 double unders
25 abmat situp
10 ring dip
08.06.2019
DAY 6
08.06.2019
warmup
“DORIE”
MEMORIAL HERO WOD
team wod x
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
07.06.2019
DAY 5
07.06.2019
warmup
core training
EMOM 16′
1′ max kcal bike
2′ max step over box 1db *22.5/15 **15/10
3′ max alternating db snatch
4′ REST
score is total reps