DAY 5
24.05.2019
warmup
core training
amrap 8′
2,4,6,8,10… HSPU
10 REGULAR BURPEES
15 SITUP
REST 3′
REPEAT
Categoria: WOD
23.05.2019
DAY 4
23.05.2019
warmup
core training
7 ROUNDS FOR TIME
10 power clean *40/30 **30/20
20 alternating pistol squat
30 double unders
time cap 19′
22.05.2019
DAY 3
22.05.2019
warmup
1 – STRENGHT
front squat from the ground
5 set x 6 reps
rest 3’bt/s
2 – amrap 12′
7 pullup
7 devil press 1 db ( L ) *22.5/15 **15/10
7 pullup
7 devil press 1 db ( R )
21.05.2019
DAY 2
21.05.2019
warmup
FOR TIME
25 wall ball shot 9/6
50 regular burpees
100 double unders
1k row
2k bike
20.05.2019
DAY 1
20.05.2019
warmup
core training
team wod x 2
amrap 18′
14 dual db thrusters *22.5/15 **15/10
16 boxjump 60/50 ” i go you go “
18 burpees
18.05.2019
DAY 6
18.05.2019
warmup
TEAM WOD x 2
5 rounds for time
400mt sandbag carry
20 synchro db snatch *22.5/15 **15/10
20 dual db step over box
time cap 30′
17.05.2019
DAY 5
17.05.2019
warmup
4 ROUNDS
AMRAP 3′
buy in 2 rds of
8 pullup
8 power snatch *40/30 **30/20
then
max reps of wall ball shot 9/6
rest 3′
16.05.2019
DAY 4
15.05.2019
warmup
FOR TIME
200mt run
21/18/15/12/9 hang squat clean *40/30 **30/20
time cap 16′
accessory work
3 x 8 pendley row
cheallenge weight
rest 2′ bt/s
15.05.2019
DAY 3
15.05.2019
warmup
FOR TIME
1.2.3.4.5.6.7.8.9.10 wall climb
10 TOES TO BAR
10 BOX JUMP OVER 60/50
14.05.2019
DAY 2
14.05.2019
warmup
5 rounds of :
1′ max kcal BIKE
1′ max reps american swing ktb *24/16 **16/12
1′ max reps double unders
1′ max reps pushup hand realise
1′ REST