Categoria: WOD

DAY 2

13.02.2018

warmup

mobility

AMRAP 15′

15 Hang Power Cleans *60/40 **40/25

30/21 Calorie Schwinn Bike

15 Chest to Bar Pull-ups

60 Double Unders

DAY 1

12.02.2018

warmup

mobility

1 – STRENGHT
in 15′ find 3RM deadlift

2 – AMRAP 7′

amrap wall ball shot 9/6

every 60″ perform 5 DL *100/70 **70/50

DAY 6

10.02.2018

not for time
1600mt run
1000mt row
2000mt bike

functional strenght
in team of 2

17.5 OPEN workout
10 rft
9 thrusters *40/25 **30/20
35 du

DAY 5

09.02.2018

WARMUP

MOBILITY

1 – OLY LIFT
in 15′ build an heavy single in CLEAN & JERK

2 -amrap 10′
50 lateral burpees otb
100 du
30 clusters *50/30 **40/25

DAY 4

08.02.2018

WARMUP

MOBILITY

amrap 3′ #1
20mt walking lunges BW
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #2
20mt walking lunges 16/8
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #3
20mt walking lunges 20/12
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #4
20mt walking lunges 24/16
35 abmat situp
max kacal

DAY 3

07.02.2018

WARMUP

MOBILITY

AMRAP 18:

18/12 Calorie Schwinn Bike
15 Wallballs 9/6
12 Alternating ktb Snatches *24/16 **16/12
9 Toes to Bar

DAY 2

06.02.2018

WARMUP

MOBILITY

1 – push press
5 set x 3

2 – chipper WOD

FOR TIME

50/35 KCAL ROW
40 AS ktb *24/16 **16/12
30 PUSH PRESS *50/35 **40/25
40 AS
50/35 KCAL ROW

DAY 1

05.02.2018

WARMUP

MOBILITY

” ELIZABETH “

for time

21 – 15 – 9

SQUAT CLEAN *60/40 **40/25
RING DIP

DAY 6

03.02.2018

TEAM WOD X 3
for time

150/120 kcal bike
75 thrusters
10 rope climb

150/120 kcal bike
75 pw sn
10 rope climb

150/120 kcal bike
75 cl & j
10 rope climb

every team choose weight

DAY 5

02.02.2018

WARMUP

MOBILITY

for time

2K ROW
150 D.U.
10 RDS “CINDY”