Categoria: WOD

12.03.2018

warmup

mobility

“18.3 open workout”

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats 50/30
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches 22,5/15
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

DAY 4

08.03.2018

warmup

mobility

TEAM OF 2-3

amrap 25′

15 Kcal
12 thrusters *40/30 **30/20
12 2DB power clean *22.5/15 **15/10

score for each team is total Kcal

07.03.2018

warmup

mobility

“Four by Four”

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

DAY 1

05.03.2018

warmup

mobility

amrap 12′

30 AS ktb *24/16 **16/12
15 SDLHP *40/30 **30/20
30 DU
15 PUSH PRESS

18.2 
1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 
Dumbbell Squats (50’s/35’s) 
Bar-Facing Burpees

18.2a 
1RM Clean

12 Minutes to Complete Both 18.2 and 18.2a

DAY 5

02.03.2018

warmup

mobility

1 – for time
40 CL & J *50/30 **40/25

5 reps tng +1+1+1split jerk

2 – time cap 3’#1
100 DU
then
M.E. GTOH *50/30 **40/25

rest 3′

time cap 3’#2
100 DU
then
M.E. GTOH *50/30 **40/25

DAY 4

01.03.2018

warmup

mobility

LADDER CHALLENGE
amrap 20′
3 AS ktb *24/16 **16/12
3 pushup hr
3 pullup

NB each round add 3 rep

DAY 3

28.02.2018

warmup

mobility

1 . in 12 ‘ build an heavy set of

1 hi hang squat snatch
1 hang squat snatch
1 squat snatch

2 . amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees

–rest 5′–

amrap 5’#1
30 shuttle run 10 mt
then
amrap
3 squat snatch *50/30 **35/20
6 lateral burpees

DAY 2

27.02.2018

warmup

mobility

5 Rounds 

1:00 Calorie Bike

1:00 Wallballs 9 / 6

1:00 Double Unders

1:00 Rest

DAY 1

26.02.2018

warmup

mobility

FOR TIME

50-40-30-20-10 ABMAT SITUPS
25-20-15-10-5 DL *70/50 **50/35
after each rds 20/15 kcal