DAY 6
26.01.2019
warmup
memorial wod
“CHAD WILKINSON”
for time
in team of 2
1.000 box step up @60
Categoria: WOD
25.01.2019
DAY 5
25.01.2019
warmup
” FRANCA STORM 75 “
for time
75 double unders
75 air squat
75 pushup
75 pullup
75 wall ball shot 9/6
75 ktb swing 24/16
75 deadlift 40/30
75 double unders
24.01.2019
DAY 4
24.01.2019
warmup
10′ practice double unders
amrap 10′
4 bar muscle up
8 deadlift *100/70 **70/50
12 box jump 60/50
– rest 5′ –
amrap 8′
12 GTOH plate 20/10
12 pushup HR
12 jumping lunges
23.01.2019
DAY 3
23.01.2019
warmup
core training
for time
100 double unders
then
10-9-8-7-6-5-4-3-2-1
push jerk *60/40**50/30
toes to bar
then
100 double unders
22.01.2019
DAY 2
22.01.2019
warmup
EMOM 12′
even : 5 hang squat clean
odd : 10 burpees touch
3 RFT
30 WALL BALL SHOT 9/6
20 ALT RUSSIAN SWING 1 ARM *24/16 **16/12
10 POWER SNATCH 30/20
time cap 12′
21.01.2019
DAY 1
21.01.2019
warmup
in 25′ find your heavy complex of
2 DL
2 HANG POWER CLEAN
2 FRONT SQUAT
1 JERK
19.01.2019
DAY 6
19.01.2019
warmup
FOR TIME
team wod x 2
100 double unders or 300 single under
100 wall ball shot 9/6
75 double unders or 225 single unders
75 partner dead lift
50 double unders or 150 single unders
50 wall ball shot 9/6
25 double unders or 75 single unders
25 partner deadlift
per essere valida l’esecuzione di DU E WB
il partner deve stare in STATIC DEADLIFT
18.01.2019
DAY 5
18.01.2019
warmup
core training
CHIPPER WOD
for time
20 duoble ktb DL *32/24 **24/16
30 box jump over 60/50
40 burpees
50 toes to bar
20 shoulder to over head *50/30 **40/25
25 front squat
30 hang power clean
35 thrusters
time cap 20′
17.01.2019
DAY 4
17.01.2019
warmup
core training
3 rounds for time
16 mt 2db front rack walking lunges *22.5/15 **17.5/12.5 ***15/10
4 rope climb
4 wall climb
16.01.2019
DAY 3
16.01.2019
warmup
for time
3 RNDS
20 KCAL / 10 LAPS RUN
15 PULLUP
time cap 9′
rest 3′
3 RNDS
20 KCAL / 10 LAPS RUN
12 TOES TO BAR
time cap 9ì
rest 3′
3 RNDS
20 KCAL / 10 LAPS RUN
9 CHEST TO BAR
time cap 9′