Categoria: WOD

DAY 1

13.05.2019

warmup

core training

team wod x 2 ” I GO YOU GO “

20 min amrap

9 burpees lateral bar
7 power clean
5 thruster *40/30 **30/20

DAY 6

11.05.2019

warmup

TEAM WOD x 2

AMRAP 22′

A – 2 RDS EACH OF
12 deadlift *60/40 **50/30
9 front squat
B – hold plate over head 25 /15

then
40/30 KCAL

DAY 5

10.05.2019

warmup

CORE TRAINING

TEAM WOD x 2
for time

5 rounds
30/24 kcal bike
25 sincro medball situp 9/6
20 ring dip
40mt sled pull 70/50

DAY 4

09.05.2019

warmup

STRENGHT
BACK SQUAT
2/2/2/2
rest 2′

AMRAP 12′
10 + 10 STOH 1 arm db*22,5/15 **15/10
10 T2B

DAY 3

08.05.2019

warmup

core training

AMRAP 18′
21 american swing ktb *24/16 **16/12
15 burpees over the ktb
9 hang power clean *40/30 **30/20

DAY 2

07.05.2019

warmup

core training

FOR TIME

21/18/15/12
SUMO DEADLIFT HIGH PULL
FRONT SQUAT *40/30 **30/20

every round 50 double unders or 150 single unders

time cap 20′

DAY 1

06.05.2019

warmup

amrap 8′ #1
7 hspu
14 boxjump 60/50

rest 3′

amrap 8′ #2
7 ctb
14 body weight lunges

DAY 5

03.05.2019

warmup

team wod x 2
METCON

5 ROUNDS FOR TIME
1000mt ROW
100 double unders

DAY 4

02.05.2019

warmup

core training

4 rounds

amrap 3′
buy in
12 step over box @60/50 1 db *22.5/15 **15/10
15 stoh 2 db

in the time remining
max reps of burpees on dumbell

rest 3′

DAY 2

30.04.2019

warmup

core training

team wod x 2

amrap 14′

A – 2 RDS 10 T2B
10 FRONT SQUAT 2 KTB *24/16 **16/12

B – MAX KCAL

score is total kcal