DAY 6
24.02.2018
warmup
mobility
OPEN WORKOUT 18.1
AMRAP 20′
8 TTB
10 DUMBELL HANG CLEAN & JERK *22.5/15 **15/10
14 KCAL ROW
SCORE IS TOTAL REPS
Categoria: WOD
23.02.2018
DAY 5
23.02.2018
warmup
mobility
5 RFT
12 DUMBELL SN. ALTERNATING *22.5/15 **15/12
8 BURPEES BJO *70/60 **60/50
FUNCTIONAL STRENGHT
2 x 4+4 1 db front rack step up
2 x 4+4 1 db sumo dl crossbody theraband
2 x 4+4 1 db front rack split bulgarian squat
22.02.2018
DAY 4
22.02.2018
warmup
mobility
amrap 20′
Even : movement A
Odd : movement B
today we have opportunity to improve our weakness
be onest , be brave !
21.02.2018
DAY 3
21.02.2018
warmup
mobility
3 RFT
500 Meter Row / 1 K Bike
12 Power Cleans *70/40 **50*30
50 Double Unders
20.02.2018
DAY 2
20.02.2018
warmup
mobility
1 – in 12′ find your heavy set of 2 PW SN
2 – FOR TIME
20 burpees boxjump over 60/50
30 PW SN *35/25 **30/20
40 OHS
50/35 KCAL
19.02.2018
DAY 1
19.02.2018
warmup
mobility
amrap 4′ #1
27/20 AS ktb *24/16 **16/12
27 PUSHUP HR
27 C2B
rest 4′
amrap 4′ #2
21/15 AS ktb *24/16 **16/12
21 PUSHUP HR
21 TTB
rest 4′
amrap 4′ #3
15/10 AS ktb *24/16 **16/12
15 PUSHUP HR
15 PULLUP
17.02.2018
DAY 6
17.02.2018
warmup
mobility
OPEN Workout 17.1
For time:
10 dumbbell snatches *22.5/15 **15/12
15 burpee box jump-overs 60/50
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
16.02.2018
DAY 5
16.02.2018
warmup
mobility
AMRAP 18:
30 Thrusters *
30 Box Jumps 60/50
30/21 Calorie Row
30 Toes to Bar
*you choose weight
15.02.2018
DAY 4
15.02.2018
warmup
game
FOR TIME
30-25-20-15-10
RUSSIAN SWING 32/24
ABMAT SITUP
10mt SHUTTLE RUN
14.02.2018
DAY 3
14.02.2018
warmup
mobility
AMRAP 3
21/15 Calorie Row
21 Lateral bar Burpees
Max Overhead Squats 35/20
rest 3 minutes
AMRAP 3
18/13 Calorie Row
18 Lateral bar Burpees
Max Overhead Squats 40/25
rest 3 minutes
AMRAP 3
15/11 Calorie Row
15 Lateral bar Burpees
Max Overhead Squats 45/30
rest 3 minutes
AMRAP 3
12/9 Calorie Row
12 Lateral bar Burpees
Max Overhead Squats 50/35