Categoria: WOD

04.06.2018

warmup

mobility

1 – Squat Clean Thruster
in 12 mins Build to a Heavy Single

2 – For Time:

21 Lateral Barbell Burpees
21 Power Cleans *60/40 **45/30
15 Lateral Barbell Burpees
15 Hang Squat Cleans
9 Lateral Barbell Burpees
9 Thrusters

01.06.2018

warmup

mobility

In Teams of 2-3

AMRAP 25:

12/9 Calorie Schwinn Bike

6 Burpees ktb

100 Meter farmer carry 24’s/16’s

31.05.2018

warmup

mobility

On the 2:00 x 7 Sets:

36 Double Unders
9 Toes to Bar
3 Power Cleans TNG

Score is max kg in 3 power cleans

30.05.2018

warmup

mobility

Push Press
in 12′
Build to Heavy Set of 5

3 Rounds For Time:
30 AS ktb *24/16 **16/12
25 Wallballs 9/6
20 2 Dumbbell Hang Clean and Jerks *22.5/15 **15/10

29.05.2018

warmup

mobility

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Schwinn Bike

10-8-6-4-2: Deadlifts *120/80 **80/50

24.05.2018

warmup

mobility

For Time:

27-21-15-9

Toes to Bar

After each round:
30/20 Kcal Schwinn Bike or 20/14 Kcal Row
15 mt Front Rack 2 dumbell Walking Lunge *22,5/15 **15/10

23.05.2018

warmup

mobility

AMRAP 15:

RX
15 Power Snatches 35/25
30 Double Unders
15 Wallballs 9/6
30 Double Unders

SCALED
15 Power Snatches **30/20
90 Single Unders
15 Wallballs 9/6
90 Single Unders

22.05.2018

warmup

mobility

For Time:

21-15-9

Deadlifts *100/70 **70/50
400 Meter Run

21.05.2018

warmup

mobility

For Time:

5 Rounds of “Cindy”
30 Front Squats *60/40 **50*30
1,000 Meter Row – Run or 3k bike

19.05.2018

warmup

mobility

Teams of 3:

For Time (30 Minute Cap):

90/60 Calorie Schwinn Bike or Row, 75 Power Snatches, 75 Thrusters *30/20 **20/15
90/60 Calorie Schwinn Bike or row, 60 Power Snatches, 60 Thrusters *35/25 **25/20
90/60 Calorie Schwinn Bike or Row, 45 Power Snatches, 45 Thrusters *40/30 **30/25
90/60 Calorie Schwinn Bike or Row, 30 Power Snatches, 30 Thrusters *45/35 **35/30
90/60 Calorie Schwinn Bike or Row, 15 Power Snatches, 15 Thrusters *50/40 **40/35