Categoria: WOD

11.07.2018

Warmup

Mobility

For Time:

200 Double Unders

1,500 Meter Row or 3 / 2 miles bike

100 Wallballs 9/6

50 shuttle run

10.07.2018

Warmup

Mobility

“Helen”

3 Rounds for time :
400 Meter Run
21 Kettlebell Swings *24/16
12 Pull-ups

09.07.2018

Warmup

Mobility

Teams of 3

AMRAP 7:
50 Bench Press 60/40
50 Bench Press 70/45
AMRAP Bench Press 80/50

rest 3 minutes

50 Hang Squat Cleans 50/35
50 Hang Squat Cleans 60/40
AMRAP Hang Squat Cleans 60/45

rest 3 minutes

50 Deadlifts 80/60
50 Deadlifts 100/70
AMRAP Deadlifts 120/80

07.07.2018

Warmup

Mobility

” DOUBLE BANGER “

for time

100 DU
50 DL *100/70 **70/50
25 WB 9/6
12 MU
25 WB
50 DL
100 DU

06.07.2018

Warmup

Mobility

Teams of 2, AMRAP 20:

50/35 Calorie Schwinn Bike
50 Kettlebell Swings *32/24 **24/16
50/35 Calorie Schwinn Bike
200 Meter carry d-ball – atlas stone – 2 ktb 24/16

05.07.2018

Warmup

Mobility

1 – Overhead Squat

Build to a Heavy Set of 3

2 – AMRAP 12:

2 Power Snatches *50/35 **40/25
4 Overhead Squats
16/12 Calorie Row

04.07.2018

Warmup

Mobility

3 Rounds:
5 strict hand stand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike

3 Rounds:

5 strict Hand stand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

03.07.2018

Warmup

Mobility

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges *22.5/15 **15/10

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

02.07.2018

Warmup

Mobility

For Time:

30 Snatches *40/30 **30/20

30 Clean and Jerks

30 Thrusters

30.06.2018

Warmup

Mobility

“Kelly”

5 Rounds For Time:

400 Meter Run or 500/400 mt row or 40/28 kcal bike

30 Box Jumps 60/50

30 Wallballs 9/6