Categoria: WOD

05.05.2018

warmup

mobility

Teams of 2- 3

For Time :

400 Meter med ball Run 9/6

100 Deadlifts *

400 Meter med ball Run

80 Hang Power Cleans *

400 Meter med ball Run

60 Front Squats *

400 Meter med ball Run

40 Push Jerks *

400 Meter med ball Run

20 Clusters *
*you chose weight

04.05.2018

warmup

mobility

WOD 2 QUALIFIER LBB 2018

12′ time cap

-2a for time
500 mt row ( tie break )
then 40 burpees over the rower

in the time remaining

-2b 1 RM clean complex
1 clean
1 front squat
1 shoulder to over head

03.05.2018

warmup

mobility

4 Rounds for time

21/15 Calorie Schwinn Bike or 15/12 Calorie Row or 200 Meter Run

15 Toes to Bar

9 Hang Power Snatch *40/30 **30/20

02.05.2018

warmup

mobility

AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans *50/30 **40/25
4 Burpee Box Jump Overs 60 /50
rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans *60/35 **50/30
4 Burpee Box Jump Overs 60/50
rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans *70/40 **60/35
4 Burpee Box Jump Overs 60/50

30.04.2018

warmup

mobility

FOR TIME

100 SNATCH *you choose weight

every 3′ perform 5 regular burpees ( work start with burpees )

26.04.2018

warmup

mobility

TEAM WOD X 2-3

for time :
100/75 kcal row
100 box jump overs 60/50
100 power snatches *40/25 **30/20
100 thrusters *40/25 **30/20
100 chest to bar pull-ups
100 thrusters
100 power snatches
100 box jump overs
100/75 kcal row

time cap 30 mins

25.04.2018

warmup

mobility

1 – Hang Squat Clean

in 15′ Build to Heavy Single

2 – WOD 1 QUALIFIER FTD 2018

amrap 7′

11 push press *50/35 **40/25
30 DU

24.04.2018

warmup

mobility

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts *80/60 **60/40
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts *100/70 **70/50
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts *120/80 **80/60
6 Lateral Barbell Burpees

23.04.2018

warmup

mobility

AMRAP 16:

30 Double Unders

15 Wallballs 9/6

30 Double Unders

15 Kettlebell Swings *24/16 **16/12

20.04.2018

warmup

mobility

*BeeBad Liguria Box Battle Qualifier*

*WOD 1*
With a Running Clock – Time Cap 7′

Buy In
40 Box Jump Over
Then, in The Remaining Time
AMRAP – Ascending Ladder
2 – 2 – 4 – 4 – 6 – 6 – 8 – …….
Thruster
T2B

*STANDARDS INDIVIDUAL*
YOUNG : Box 60/50 — Thruster 45/30
OPEN : Box 60/50 — Hanging Knees Raise — Thruster 30/15
SCALED : Box 60/50 — Thruster 45/30
MASTER 35+: Box 60/50 — Thruster 50/35
MASTER 45+: Box 60/50 — Thruster 50/35
Rx’d : Box 70/60 — Thruster 60/40

CORE TRAINING

1 X 100 HOLLOW BODY ROCK