Categoria: WOD

14.09.2018

Warmup

mobility

core training

STRENGHT
3 x max reps ring dips

FOR TIME

*advanced
100 DOUBLE UNDER
20 PULLUP
80 DU
40 TOES TO BAR
60 DU
60 PUSHUP
40 DU
80 AIR SQUAT
20 DU
100 SITUP

**beginers
100 SINGLE UNDER
20 RING ROW
90 SU
30 KNEE TO CHEST
80 SU
40 PUSHUP
70 SU
50 AIR SQUAT
60 SU
60 SITUP

13.09.2018

Warmup

mobility

core training

3 rounds for time

*advanced
800mt run
50 wallball shot 9/6

*beginners
400mt run
25 wallball shot 6/4

12.09.2018

Warmup

mobility

core training

20min AMRAP :

*RX version
1 RING MUSCLE UP
2 SQUAT CLEAN 60/40
3 REGULAR BURPEES

**SCALED version
1 CHEST TO BAR PULL UP
2 SQUAT CLEAN 50/30
3 REGULAR BURPEES

**SCALED+ version
1 PULLUP
2 SQUAT CLEAN 40/25

2 REGULAR BURPEES

NB–> CHI NON HA I PULLUP –> SQUAT CLEAN 30/20

11.09.2018

Warmup

mobility

core training

” THE TWIN TOWEWERS “

2 RFT

35 strict press *empty bar
15 boxjump 60/50
35 push press
15 box jump
35 push jerk
15 box jump

— rest 1′–

35 strict press *empty bar
15 boxjump 60/50
35 push press
15 box jump
35 push jerk
15 box jump

10.09.2018

Warmup

mobility

every min :

1 snatch
every min add 5 / 2.5kg till fail

then

1 clean & jerk
every min add 5 / 2.5kg till fail

then
1 deadlift
every min add 5 / 2.5kg till fail

01.09.2018

Warmup

mobility

“Badger”

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

23.08.2018
warmup
mobility
1- in 12 mins
Front Squat
build heavy set of 3

2 – For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

22.08.2018

Warmup

mobility

amrap 18′

18 american swing ktb *24/16 **16/12
15 wall ball shots 9/6
12 alternating dumbell snatch *22.5/15 **15/10
9 toes to bar

21.08.2018

Warmup

mobility

For Time
” the pyramid “

12 – 24 – 36 – 24 – 12

pistol squat
walking lunges 2 dumbells
box jump 60/50

20.08.2018

Warmup

mobility

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks *60/40 **40/20

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks *70/45 **45/25

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks *80/50 **50/30