Categoria: WOD

DAY 2

19.11.2018

Warmup

1 – STRENGHT
SUMO DEAD LIFT
5 set x 7 reps – rest 2′

2 – amrap 12′

6 hang power clean
9 thruster
12 romanian deadlift

*50/35
**40/30
***30/25

DAY 6

17.11.2018

Warmup

team wod x 3

A – 5/10/15
pullup
thruster *40/30 – **30/20
american swing *24/16 **16/12

REST 2′

B – 10/15/20
toes to bar
power snatch *30/20 – **30/15
burpees boxjump 60/50

REST 2′

C – 15/20/25

hand stand pushup
clean & jerk *30/20 – **20/15
kcal

time cap 30′

DAY 5

16.11.2018

Warmup

EMOM 12′

ODD : 6 SOTT PRESS

EVEN: 12 CROSSED TOE TO BAR

for time
100 split jerk ( light weight )

every 1’30” 10 pushup hand realese

DAY 4

15.11.2018

Warmup

core training

“ANNIE”
for time

50-40-30-20-10
double unders
ab mat situp

DAY 2

13.11.2018

Warmup

core training

amrap 7′ #1
7 pullup
14 kcal
21 ktb american swing

rest 3′

amrap 7’#2
7 toes to ring
14 ring dip
21 kcal

DAY 1

12.11.2018

Warmup

for time

50 regular burpees
100 wall ball shot 9/6
150 boxjump 60/50

time cap 30′

DAY 6

10.11.2018

Warmup

team wod for time :

24 syncro ttb
24 syncro burpees
24 syncro pullup
24 boxjump ” i go you go “
24 hand stand pushup each
24 double under each ( 48 s.u. )
24 ring dip each
24 american swing each*24/16 **16/12
24 alternated pistol squat in pairs
24 kcal each ( A work , B hold in plank )

DAY 5

09.11.2018

Warmup

1- strenght
in 12′ find your heavy set
5 x 3 push press from rack

2- 5 rft

7 pushup hr
14 dumbell snatch alternat

DAY 4

08.11.2018

Warmup

for time

21.15.9
thrusters *40/30**30/20***20/15
lateral bar burpees

rest 5′

15.12.9
over head squat
lateral bar burpees

score is total time

DAY 3

07.11.2018

Warmup

team wod x 2
for time

100 Deadlift
80 power clean
60 front squat
40 shoulder to over head
20 sumo deadlift highpull

same weight oh the barbell for alla exercises
*60/40
**50/30
***40/20