Categoria: WOD

25.07.2018

Warmup

Mobility

For Time:

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

50/35 Calorie

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

50/35 Calorie

3 Rounds of
7 Thrusters 35/25
7 Pull-ups
7 Burpees

24.07.2018

Warmup

Mobility

FOR TIME

21-15-9

Deadlifts *125/85 **85/65

Box Jump 60/50

23.07.2018

Warmup

Mobility

3 Rounds:

800 Meters Run — 1000/800 meters ROW — 2000 meter BIKE

30 Wallballs 9/6

30 Alternating Dumbbell Snatches *22.5/15 **15/10

20.07.2018

Warmup

Mobility

On the 3:00 x 7 Rounds:

500/400 Meter Row – 40/28 Calorie Schwinn Bike

12 Toes to Bar

19.07.2018

Warmup

Mobility

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps 9/6

7-6-5-4-3-2-1 Deadlifts

18.07.2018

Warmup

Mobility

Alternating On the Minute x 30 (15 Rounds):

Even Minutes – 15/12 Calorie

Odd Minutes – 15 Burpees

17.07.2018

Warmup

Mobility

5 Rounds for time :

5 Power Clean and Jerks *70/45 **50/30
10 Chest to Bar Pull-ups

16.07.2018

Warmup

Mobility

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

Alternating Tabata x 8 Minutes:

Back Squat *empty bar
Double Unders

14.07.2018

Warmup

Mobility

For Time:

21 Overhead Squats *40/30 **30/20
200 Meter Run
21 Thrusters *40/30 **30/20
200 Meter Run

15 Overhead Squats *40/30 **30/20
200/150 Meter Row
15 Thrusters *40/30 **30/20
200/150 Meter Row

9 Overhead Squats *40/30 **30/20
20/14 Calorie Schwinn Bike
9 Thrusters *40/30 **30/20
20/14 Calorie Schwinn Bike

13.07.2018

Warmup

Mobility

” triple triplet “

AMRAP 4:
27/21 Calorie
21 Power Cleans *60/40 **50/30
15 Burpee Box Jump 60/50

rest 4 minutes

AMRAP 4:
27/21 Calorie
21 Power Cleans *50/30 **40/25
15 Burpee Box Jump 60/50

rest 4 minutes

AMRAP 4:
27/21 Calorie
21 Power Cleans *40/25 **30/20
15 Burpee Box Jump 60/50