DAY 1
04.03.2019
warmup
team wod x 2
amrap 20′
16 toes to bar
24 burpees boxjump over 60/50
32 synchro air squat
Categoria: WOD
02.03.2019
DAY 6
02.03.2019
warmup
team wod x 2
amrap 24′
20 synchro OHS 20/15
30 BURPEES BOX JUMP OVER 60/50
200 mt FARMER CARRY 2 KTB 32/24
01.03.2019
DAY 5
01.03.2019
warmup
OPEN WORKOUT 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans #1
25 toes-to-bars
50 double-unders
13 squat cleans #2
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans #3
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans #4
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans #5
Stop at 20 minutes.
28.02.2019
DAY 4
28.02.2019
warmup
mobility
skill
TABATA #1
bike ( kcal )
rest 1′
TABATA #2
1 burpees + 1 toes to bar ( reps )
rest 1′
TABATA #3
rower ( mtr )
rest 1′
TABATA #4
20″ pushup hand realise
20″ abmat situp
FINISH
27.02.2019
DAY 3
27.02.2019
warmup
core training
WOD
FOR TIME
9 ROUND OF:
9 DUAL KB DEADLIFT *24/16 **16/12
7 KB FRONT SQUAT
5 HSPU
time cap 20′
26.02.2019
DAY 2
26.02.2019
warmup
in team of 2
3 RDS of
—> 8’WORK
400mt run TOGHETER
150 doble unders or 450 single unders CHANGE AS NEED
in the remaining time
max kcal bike CHANGE AS NEED
—> 2’REST
23.02.2019
DAY 6
23.02.2019
warmup
skill ring muscle up
FOR TIME
18/15/12/9 pullup
10 burpees box jump over 60/50
20 abmat situp
time cap 20′
22.02.2019
DAY 5
22.02.2019
warmup
OPEN WORKOUT 19.1
amrap 15′
19 wall ball shot 9/6
19 kcal row
21.02.2019
DAY 4
21.02.2019
warmup
skill : hand stand
Core training
FOR TIME
8 RNDS
6 + 6 hang clean & jerk 1 db *22.5/15 15/10
40 double unders
8 toes to bar
time cap 24′
20.02.2019
DAY 3
20.02.2019
warmup
skill : hand stand
amrap 15′
5 hspu
10 alternated pistol squat
250 mt run