Categoria: WOD

DAY 4

12.04.2019

warmup

TEAM WOD X 2
FOR TIME

150/120 kcal
WHILE PARTNER HOLD BARBELL IN OVERHEAD 20/15 KG
CASH OUT 80 T2B

CAP TIME 16 MIN

STRICT RING DIP
4 X 8
EVERY :90 SEC

DAY 3

10.04.2019

warmup

amrap 8′ #1
8 hang power clean *40/30**30/20
12 front rack fw lunges

rest 3′

amrap 8′ #2
8 renegade pushup *2.5/15 **15/10
12 dual db deadlift

DAY 2

09.04.2019

warmup

for time
40/30/20/10 wall ball shot 9/6
15 pullup
400mt run

DAY 1

08.04.2019

warmup

1 – STRENGHT
front squat
3 / 3 / 3 / 3
find your heavy set
rest 2′

2- METCON
5 ROUNDS OF
1′ db snatch alt. *22.5/15 **15/10
1′ burpees over the db
1′ double unders
1′ rest

SCORE IS TOTAL REPS

DAY 5

04.04.2019

warmup

1 – STRENGHT
DEAD LIFT ( snatch grip – feet on deficit )
5 set x 5 reps tempo training 3:1:0
rest 2′

2- amrap 14′
6 hang power snatch *35/25 **30/20
9 toes to bar
50 double unders

DAY 4

04.04.2019

For time
in team of 2

3k row
6k bike ( change as needed )

every 4′ run 200mt toghether

time cap 50′

DAY 3

03.04.2019

warmup

core training

FOR TIME

10 ROUNDS

5 hspu
10 squat clean *40/30 **30/20
12/9 kcal

DAY 2

02.04.2019

warmup

core training

FOR TIME

5 ROUNDS
20 WALL BALL SHOT 9/6
10 PULLUPS

directly into

5 ROUNDS
20 AIR SQUAT
40 DOUBLE UNDERS

time cap 25′

DAY 1

01.04.2019

warmup

core training

1 – strenght
6/6/6/6

push press from rack
rest 2′ btw rds

2 – amrap 15′
18 american swinf ktb *24/16 **16/12
15 alt. front rack 1 ktb step back lunges
12 weighted situp

DAY 6

30.03.2019

warmup

TEAM WOD x 2

amrap 24′
200mt synchro run
60 power clean *50/35 **40/25
200mt synchro run
40 front squat
200mt synchro run
20 shoulder to over head