Categoria: WOD

DAY 4

06.06.2019

warmup

TEAM WOD X 2
4 rounds for time

40/30 kcal
20 hang power clean *50/35 **40/25

time cap 18′

accessory work:
3 x 10 barbell row supinated grip
rest 2′

DAY 3

05.06.2019

warmup

core training

FOR TIME
10 rounds of

200mt RUN
5 T2B
10 PUSHUP
15 AIR SQUAT

DAY 2
4.06.2019

warmup

core training

TEAM WOD x 2
A – amrap 12′
PLAYER A max reps of deadlift *80/55 **60/40
while PLAYER B run 200mt

B – amrap 5′
max reps boxjumpover 60/50
change as need

DAY 6
1.06.2019

warmup

TEAM WOD x 3
amrap 22′

A- 2 rds of “macho man”*
B- 8 burpees boxjump over 60/50
C- max kcal assault bike

score is total kcal

*1 rnd of “macho man” is :
3 power clean
3 front squat
3 shoulder to over head *40/30 **30/20

DAY 5
31.05.2019

warmup

CORE TRAINING

TEAM WOD x 2
amrap 18′

20 synchro as ktb *24/16 **16/12
20 ktb step up 60/50
20 toes to bar

DAY 4
30.05.2019

warmup

AEROBIC CAPACITY
in team of 2

8 RDS each of

A- 500mt row
B- 15 V-UP

DAY 3

29.05.2019

warmup

A – STRENGHT
BACK SQUAT
5 / 5 / 3 / 3
rest2′

B – METCON
for time
50 lateral burpees
150 double unders

every minute perform 5 power snatch *35/25 **30/20

time cap 15′

DAY 2

28.05.2019

warmup

core training

4 rounds of :

3′ amrap
10 chest to bar pullup
15 boxjump over 60/50

in the time remaining max reps of regular burpees

rest 3′

DAY 1

27.05.2019

warmup

core training

5 ROUNDS FOR TIME

40 double unders
20 hang clean & jerk 1 arm db ( 10L + 10R) *22.5/15 **15/10
10toes to bar

DAY 6

25.05.2019

warmup

UN WOD PER FULVIO

team wod x 2

4 rounds , 4′ on – 1′ off

even : max reps wall ball shot 9/6
max reps ktb SDLHP *32/24
player A e B can work at the same time

odd : max kcal assault bike