DAY 1
18.03.2019
warmup
core training
-STRENGHT
D-BALL CLEAN 3 x 6
-AMRAP 16′
20 STOH 1 db ( 10+10 ) *22.5/15 **15/10
20 STEP BACK LUNGES 1 db
20 burpees facing db
Categoria: WOD
15.03.2019
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb.
Women: 65 lb.
14.03.2019
DAY 4
14.03.2019
warmup
core training
skill – 10′ practice double unders
FOR TIME
100 DU
10 front squat 2db *22.5/15 **15/10
50 db situp
10 front squat 2db
50 DU
12.03.2019
DAY 2
12.03.2019
warmup
EMOM 7′
find your heavy complex
1 power clean + 1 hang power clean
FOR TIME
in team of 2
“i go you go “
1-2-3-4-5-6-7-8-9-10
Front squat ( from the ground ) *60/40 **50/30
directly into
1-2-3-4-5-6-7-8-9-10
shoulder to over head *40/30 **30/20
11.03.2019
DAY 1
11.03.2019
warmup
core training
5 RNDS
1′ max reps db snatch *22.5/15 **15/10
1′ max reps boxjump over 60/50
1′ max reps regular burpees
1′ 200mt run
1′ rest
09.03.2019
DAY 6
09.03.2019
warmup
team wod x 2
amrap 30′
1 hspu
2 squat clean *60/40 **50/30
3 lateral bar burpees
1 rds each
08.03.2019
DAY 5
08.03.2019
warmup
Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
time cap 10′
Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box
07.03.2019
DAY 4
07.03.2019
warmup
STRENGHT
FRONT SQUAT
5 set x 3 reps – rest 2′
FIND YOUR HEAVY SET
METCON
6 rounds for time
12 DEAD LIFT 2db *22.5/15 **15/10
9 HANG SQUAT CLEAN 2db
6 RING DIP
time cap 18′
06.03.2019
DAY 3
06.03.2019
warmup
core training
skill TURKISH GET UP
2 RDS
amrap 8′
30 double unders
9 chest to bar pullup
2 TGU *24/16 **16/12
rest 3′
05.03.2019
DAY 2
05.03.2019
warmup
core training
FOR TIME
30 STOH db right arm *22.5/15 **15/10
21 kcal ROW
30 STOH db left arm *22.5/15 **15/10
21 kcal ASSAULT BIKE
20 STOH db right arm
15 kcal ROW
20 STOH db left arm
15 kcal BIKE
10 STOH db right arm
9 kcal ROW
10 STOH db left arm
9 kcal BIKE