Categoria: WOD

18.05.2018

warmup

mobility

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: 200/150/100 Meter Prowler Push

SCORE IS TOTAL KCAL IN 3 RDS

17.05.2018

warmup

mobility

“Pump It Up”

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

100 Calorie Schwinn Bike or 1 K row

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

16.05.2018

warmup

mobility

For Time:

15-12-9

Power Snatch *40/30 **35/25
Overhead Squats
Pull-ups

15.05.2018

warmup

mobility

5 RDS
on the 4mins :

30 alternating pistol squat
20 american swing ktb *24/16 **16/12
10 boxjump over 60/50

14.05.2018

warmup

mobility

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks *50/35 **40/25

30 Double Unders After Each Set

11.05.2018

warmup

mobility

AMRAP 13:

50 Alternating Dumbbell Snatches *22,5/15 **15/10
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

10.05.2018

warmup

mobility

ENDURANCE

3 Rounds:

3:00 Calorie Row

2:00 Calorie Schwinn Bike

1:00 Sit-Ups

Rest 2 Minutes Between Rounds

09.05.2018

warmup

mobility

1 – in 15′ Build to a Heavy Complex
3 Position Power Clean + Split Jerk

2 – 3 Rounds For Time:

10 Clean and Jerks *60/40 **50/30
500 Meter Ror or 40/28 kcal bike

08.05.2018

warmup

mobility

1 – Deadlift

in 15′ build an heavy Set of 3

2 – AMRAP 15:

60 Double Unders
30 Wallballs 9/6
15 Deadlifts *110/75 **80/50

07.05.2018

warmup

mobility

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats *30/25 **25/20
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats *40/30 **30/22,5
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats *50/35 **35/25
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats *60/40 **40/27,5
Max Calorie Bike or Row