Categoria: WOD

DAY 5

29.03.2019

warmup

core training

metcon

1′ max reps pullup
1′ max reps step up box 70/60
1′ max reps v-up
1′ max reps wall climb
1′ REST

score is total number

DAY 4

28.03.2019

warmup

2 ROUNDS

AMRAP 8′
12/98 KCAL
10 DUAL KTB DEADLIFT 32/24
8 KTB PUSHUP

rest 3′ btw

DAY 3

27.03.2019

warmup

1 STRENGHT
FRONT SQUAT 4/4/4/4

2 METCON
for time
27/21/15/9/6/3 hang power snatch *35/25 **30/20 ***20/15
10 lateral bar burpees

DAY 2

26.03.2019

warmup

FOR TIME

15/12/9/6 ring dip
20 boxjump 60/50
10 x 10mt sprint

CORE TRAINING

DAY 1

25.03.2019

warmup

amrap 16′

3/6/9…. t2b
7+7 one arm db thrusters 22.5/15 **15/10
20 double unders

DAY 6

23.03.2019

warmup

team wod x 3

FOR TIME

RUN 1.6 K toghether

then
3 RDS

27 DEVIL PRESS 2db *22.5/15 **15/10
33 STEP UP BOX 60/50
20omt FARMER CARRY 2 PLATES 15/10

then

RUN 1K

22.03.2019

warmup

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

DAY 4

21.03.2019

warmup

FOR TIME

10 RDS

10 hang power clean *40/30 **30/20
30 double unders

time cap 20′

DAY 3

20.03.2019

warmup

amrap 20 min

team wod x 2

20 pullup
20 pushup
20 synchro air squat
20 synchro situp

DAY 2

19.03.2019

warmup

FOR TIME

25 HEAVY AMERICAN SWING *32/24
20 BOX JUMP OVER 60/50
15/10 KCAL BIKE

time cap 18′