Categoria: WOD

DAY 4

07.02.2019

warmup

ENDURANCE

for distance

bike – row – run

3 set

each set :

4 rnds 1′
45″
30″
pace fast / slow alternated

rest 5′ between sets

DAY 3

06.02.2019

warmup

For time

27-21-15-12-9

SDLHP *40/30 **30/20
PUSHUP
WALL BALL SHOT 9/6

time cap 20′

DAY 2

05.02.2019

warmup

amrap 8′
8 power clean *60/40 **50/30
8 toes to bar

rest 4′

amrap 8′
8 american swing *32/24 **24/16
8 box jump over 60/50

DAY 1

04.02.2019

warmup

in 10′ find your 1RM front squat

then

1 rep @100%
10 reps @80%
1 rep @90%
20 reps @70%
1 rep @80%
30 reps @60%

rest 3′ betwen set

DAY 6

02.02.2019

warmup

TEAM WOD x 2

20 rnds for time

a- 4 power clean *50/35 **40/25
8 toes to bar
12 wall ball shot 9/6
b- 7,5 +7,5mt farmer carry 2 ktb *32/24 **24/16

time cap 30mins

DAY 5

01.02.2019

warmup

OPEN WORKOUT 17.1

FOR TIME

10 dumbell snatch alternated *22.5/15 **15/12.5
15 burpees boxjump over 60/50

20 dumbell snatch alternated *22.5/15 **15/12.5
15 burpees boxjump over 60/50

30 dumbell snatch alternated *22.5/15 **15/12.5
15 burpees boxjump over 60/50

40 dumbell snatch alternated *22.5/15 **15/12.5
15 burpees boxjump over 60/50

50 dumbell snatch alternated *22.5/15 **15/12.5
15 burpees boxjump over 60/50

time cap 20mins

DAY 4

31.01.2019

warmup

mobility

amrap 20′

7,5 + 7,5 mt walking lunges OH plate *20/10 **10/5
8 regular burpees
7,5 + 7,5 mt walking lunges OH plate *20/10 **10/5
8 chest to bar pullup

DAY 3

30.01.2019

warmup

core training

1. wheightlifting
EMOM 5′
1 PW CL + 1 HANG SQUAT CLEAN
find your heavy set

2. strenght
EMOM 5′
1 strict press
2 push press *50/30

–rest 2′–

EMOM 4′
1 push press
1 jerk *60/35

–rest 2′–

EMOM 3′
2 jerk *65/40

DAY 2

29.01.2019

warmup

STRENGHT
FRONT SQUAT
3×3 @75% 1rm
3×3 @80%
3×3 @85%
rest 2′ bts

take the barbell from rack

METCON
for time
1k run
50 thrusters *20/15
50 toes to bar

time cap 20′

DAY 1

28.01.2019

warmup

for time
5 rounds
10 power snatch *40/30 **30/20
10 back squat
10 lateral bar burpees

then 800 mt run