DAY 1
17.12.2018
Warmup
1 – STRENGHT
5 X 3 from rack
rest 2′
2 – 5 round for time
12 dl *60/40 **50/35 ***40/25
12 wall ball shot 9/6
9 hang power clean
9 wall ball shot
6 shoulder to over head
6 wall ball shot
Categoria: WOD
15.12.2018
DAY 6
15.12.2018
Warmup
Team wod x 2
6 rounds for time
A 8 man maker 2 db 22.5/15 B PLANK HOL
A 20 dead lift *120/90 **100/70 B WALL SIT
A 24 1 arm db thruster *22.5/15 B SCISSOR KICK
then
500 DU or 1000 SU
time cap 30′
14.12.2018
DAY 5
14.12.2018
Warmup
1 – weight lifting
5 set x
1 power clean + 2 split jerk
every 90″
find your heavy set
start from 60% 1rm cl & j
2 – STRENGHT
5 set
15 wide row + 15 push press
rest 1′ bts
13.12.2018
DAY 4
13.12.2018
Warmup
core training
chipper wod
for time
10 hang squat clean *50/35 **40/25 ***30/20
20 lateral box jump over 60/50
30 american swing *24/16 **16/12
40 double under
50 mt walking lunges
40 double under
30 american swing
20 lateral box jump over
10 hang squat clean
12.12.2018
DAY 3
12.12.2018
Warmup
1 – for time
400 mt run
15.12.9 thrusters @ *40/30 **30/25 ***20/15
2 – ” ISABEL “
for time
30 snatch for time * you choose weight
every 90″ 3 toes to bar
time cap 10′
11.12.2018
DAY 2
11.12.2018
Warmup
1 – strenght
5 set x max reps hand stand pushup
rest 90″ bts
2 – amrap 12′
10 c2b or pullup
10 alternating pistol squat
10 x 10mt shuttle run
10.12.2018
DAY 1
10.12.2018
Warmup
mobility
1- emom 10′
even : 20 double under
odd : 10 knees to elbow
2- for time
30-20-10
wall ball shot 9/6
dead lift *80/60 **60/40 ***50/30
push up hr
time cap 15′
07.12.2018
DAY 5
07.12.2018
Warmup
mobility
FOR TIME
42 dead lift *80/60 **60/40 **40/30
42 boxjump over 60/50
36 power clean *60/40 **50/35 ***40/30
36 double under or 108 single under
27 front squat *50/35 **40/30 ***30/20
27 american swing *24/16 **16/12
21 thrusters *40/30 **30/20 ***30/15
21 kcal
time cap 20′
06.12.2018
DAY 4
06.12.2018
Warmup
amrap 3′ #1
ROW FOR DISTANCE
– rest 3′-
amrap 3’#2
WALL BALL SHOT
– rest 3′-
amrap 3′ #3
AMERICAN SWING @24/16
– rest 3′-
amrap 3’#4
BIKE FOR DISTANCE
– rest 3′-
amrap 3′ #4
BURPEES
05.12.2018
DAY 3
05.12.2018
Warmup
CHIPPER WOD
for time
20 HANG POWER CLEAN *50/35 **40/30
20 PULLUP
20 DEADLIFT
20 HAND STAND PUSHUP
20 FRONT SQUAT
20 TOES TO BAR
20 SHOULDER TO OVER HEAD
20 WALL BALL SHOT 9/6
20 AMERICAN SWING *24*16 ** 16/12
20 BURPEES HAND RELEASE