Categoria: WOD

06.08.2018

Warmup

Mobility

Back Squat
3 Sets of 5

4 Rounds For Time:

40 Air Squats
30 AbMat Sit-Ups
20/15 Calorie Schwinn Bike or 15/10 Calorie Row or 200 Meter Run

04.08.2018

Warmup

Mobility

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters *50/35 **40/25
6 Rope Climbs
11 Box Jumps 60/50

03.08.2018

Warmup

Mobility

Deadlift

Heavy Set of 10 TNG

3 Rounds:

20 Deadlifts *70/50 **50/35

15/10 Calorie Bike

20 Hang Dumbbell Reverse Lunges *22.5’s / 15’s **15’s/10’s

15/10 Calorie row

02.08.2018

Warmup

Mobility

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

01.08.2018

Warmup

Mobility

AMRAP 3:
21 Calorie
21 Lateral bar Burpees
Max Overhead Squats *35/25 **30/20

rest 3 minutes

AMRAP 3:
18 Calorie
18 Lateral bar Burpees
Max Overhead Squats *40/30 **35/25

rest 3 minutes

AMRAP 3:
15 Calorie
15 Lateral bar Burpees
Max Overhead Squats *45/35 **40/30

rest 3 minutes

AMRAP 3:
12 Calorie
12 Lateral bar Burpees
Max Overhead Squats *50/40 **45/35

31.07.2018

Warmup

Mobility

For Time:

1 Round
800 Meter Run
80 Double Unders
21 Hang Power Cleans *60/40 **50/30

2 Rounds
400 Meter Run
40 Double Unders
15 Hang Power Cleans

3 Rounds
200 Meter Run
20 Double Unders
9 Hang Power Cleans

30.07.2018

Warmup

Mobility

Power Snatch
in 15 mins build an Heavy Single

“Randy”

For Time:

75 Power Snatches *35/25 **30/20

28.07.2018

Warmup

Mobility

4 Rounds for time :

10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats
50 DU

27.07.2018

Warmup

Mobility

1 – in 15 mins Build to a Heavy Complex
Power Clean + Front Squat + Push Jerk

2 – AMRAP 3#1
3 Power Clean + 3 Front Squat + 3 Push Jerk *60/40 **40/25

Rest 3 Minutes

AMRAP 3:
3 Power Clean + 3 Front Squat + 3 Push Jerk *70/50 **50/30

Rest 3 Minutes

AMRAP 3:
3 Power Clean + 3 Front Squat + 3 Push Jerk *80/60 **60/35

26.07.2018

Warmup

Mobility

6 Rounds For Time:

30 mt farmer carry 2 ktb 1/2 BW

20 WALL BALL 9/6

10 MT HSW or 5 wall climb

400 mt RUN