07.04.2018
warmup
WOD HERO
” THE SEVEN “
7 RFT
7 HSPU
7 THRUSTERS *60/40 **40/25
7 KTE
7 DEADLIFT *120/80 **80/50
7 BURPEES
7 KTB AS *24/16 **16/12
7 PULLUP
Categoria: WOD
06.04.2018
DAY 5
06.04.2018
warmup
mobility
TEAM OF 2
amrap 20′ :
50 kcal bike
50 burpees
50 shuttle run ( 10 mt )
50 american swing ktb 24/16
SCORE IS TOTAL REPS
05.04.2018
DAY 4
05.04.2018
warmup
mobility
FOR TIME
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
27 WALL BALL SHOT 9/6
27 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
21 WALL BALL SHOT 9/6
21 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
15 WALL BALL SHOT 9/6
15 BOX JUMP OVER 60/50
200 mt RUN or 250 mt ROW or 20-15 Kcal BIKE
9 WALL BALL SHOT 9/6
9 BOX JUMP OVER 60/50
time cap 20′
score is time
04.04.2018
DAY 3
04.04.2018
warmup
mobility
1 – Deadlift
in 12 mins
Build to a Heavy Set of 5
2 – AMRAP 12′
6 Strict Handstand Push-ups
9 Deadlifts *100/60 **70/40
30 Double Unders
03.04.2018
DAY 2
03.04.2018
warmup
mobility
AMRAP 4′ #1
27 BOX JUMP 60/50
21 TOES TO BAR
15 FRONT SQUAT *40/30 **30/20
–REST 4′–
AMRAP 4’#2
24 BOXJUMP 60/50
18 TOES TO BAR
12 FRONT SQUAT *50/35 **35/25
–REST 4′–
AMRAP 4’#3
21 BOXJUMP 60/50
15 TOES TO BAR
9 FRONT SQUAT *60/40 **40/30
31.03.2018
DAY 6
31.03.2018
warmup
mobility
Teams of 2-3
For Time:
400m med ball Run 9/6 or 800 mt row
6 Rope Climbs
20 Squat Cleans *60/40 **45/25
400m Run
9 Rope Climbs
35 Squat Cleans
400m Run
12 Rope Climbs
50 Squat Cleans
30.03.2018
DAY 5
30.03.2018
warmup
mobility
amrap 15′
15 pw sn *40/30 **30/20
30 wb shot 9/6
60 du
29.03.2018
DAY 4
29.03.2018
warmup
mobility
ENDURANCE
3 RDS
3′ BURPEES – 10mt SPRINT – BURPEES
2′ KCAL BIKE
1′ KCAL ROW
–2′ rest —
28.03.2018
DAY 3
28.03.2018
warmup
mobility
AMRAP 7′:
15 Push Press *40/25 **30/20
15 Push Press *45/30 **35/25
AMRAP Push Press *50/35 **40/30
rest 3 minutes
AMRAP 7:
15 Back Squats *50/30 **40/25
15 Back Squats *55/35 **45/30
AMRAP Back Squats *60/40 **50/35
rest 3 minutes
AMRAP 7′:
15 Hang Power Cleans *40/25 **30/20
15 Hang Power Cleans *45/30 **35/25
AMRAP Hang Power Cleans *50/35 **40/30
27.03.2018
DAY 2
27.03.2018
warmup
mobility
BENCHMARK ” CHRISTINE”
3 Rounds:
500 Meter Row or 1.5k Bike
12 Deadlifts (Bodyweight)
21 Box Jumps 60/50