Categoria: WOD

DAY 1

22.10.2018

Warmup

” double DT “

for time

10 rds

12 deadlift
9 hang power cleans
6 shoulders to over head

*60/40
**45/30
***30/20

19.10.2018

Warmup

1- WEIGHT LIFTING
EMOM 7′
1 STRICT PRESS
2 PUSH PRESS
3 PUSH JERK

2- CONDITIONING

3 rounds for time
400 mt run
21 sumo deadlift highpull *50/35 **40/30 ***30/20
12 pullup

18.10.2018

Warmup

mobility

1- STRENGHT
deadlift

10-8-6-4-4
-rest 2′-

2- CONDITIONING
5 RDS for time

3 burpees – toes to bar
6 power snatches*40/30 **30/25 ***20/15

rest 1′ bts

17.10.2018

Warmup

core training

10 mins practice hand stand

20′ amrap ” CINDY “

5 PULLUP
10 PUSHUP
15 AIR SQUAT

16.10.2018

Warmup

mobility

3 rounds for time

28 kcal
14 power clean *60/40 **50/35 ***40/30
7 c2b / pullups

time cap 15′

5 rnds
1 rnd every 1’30”

1 BEAR COMPLEX
(1 clean + 1 front squat + 1 stoh + 1 back squat + 1 stoh )

find an heavy set

13.10.2018

Warmup

TEAM WOD x 2

amrap 25′

30/24 kcal bike
30 pullups
30/24 kcal bike
30 hang power cleans 50/30
30 kcal bike
30 boxjump over 70/60

12.10.2018

Warmup

EMOM 10′

Odd : 20 american swing*24/16 **16/12
Even : 10 lateral boxjump over 60/50

amrap 15′
LADDER UP

250mt Row / 500mt bike
30mt shuttle run
10 wall ball shot 9/6
10 tap pushup

250 mt…
30 mt…
15…
15…

20…
20…

11.10.2018

Warmup

Core Training

1 – Emom 7′

Find your heavy complex
1 hang power clean
1 front squat
1 split jerk

score is weight in kg

2 – FOR TIME

12.12.9.6.3

STOH 2 ktb *16/12 **12/8
toes to bar
burpees

10.10.2018

Warmup

mobility

1 – EMOM 10′

EVEN : 10 single cross tap alternated toe to bar
ODD : 10 curl to O.H. empty bar

2 – FOR TIME

21 – 15 – 9
power snatch *40/30 **35/25 ***30/20
pullup