Categoria: WOD

DAY 6

18.11.2017

WARMUP

MOBILITY

ACTIVATION

1 – STRENGHT
10 RDS
10″ HOLD ON THE BAR IN TOP POSITION
30″ REST

2 – AMRAP 7′
10 KTC
10 HANG SQUAT CLEAN 40/25
HOLD IN BOTTOM SQUAT + 1 PLATE IN FRONT RAISE THE SAME TIME

DAY 5

17.11.2017

WARMUP

MOBILITY

ACTIVATION

1 – STRENGHT ENDURANCE
STRICT PRESS + PUSH PRESS
E2MOM 8′
1 + 4
2 + 3
3 + 2
4 + 1

PUSH PRESS 5 x 5 @ 75% 1RM

2 – 3 RFT
10 SDL
10 ALT BACK LUNGES ( barbell in front rack position )
10 GOOD MORNINGS

YOU CHOOSE WHEIGHT

DAY 4

16.11.2017

WARMUP

MOBILITY

ACTIVATION

1 – emom 8′

even : 20 TTB
odd : 20 ALTERNATING PISTOL SQUAT
2 – amrap 12′
5 HSPU
5 C2B
50 DU

SCORE IS TOTAL REPS

DAY 3

15.11.2017

WARMUP

MOBILITY

ACTIVATION

1 – STRENGHT

4 X 4 DL @75% 1RM 3′ BTS

2 – work capacity

3 RFT
14 BURPEES BJ OVER 60/50
7 PW CL *rx 60/40 **sc 50/35

rest 5′

3 RFT
14 BURPEES BJ OVER
7 STOH *rx 60/40 **sc 50/35

DAY 2

14.11.2017

WARMUP

MOBILITY

ACTIVATION

FOR TIME
42 – 30 – 18
wall ball shot 9/6
med ball situp 9/6
american swing *24/16 **16/12

DAY 1

13.11.2017

WARMUP

MOBILITY

1 – CORE

3 x 25 HIP BRIDGE
3 x 15 PIKE TRX

2 – AMRAP 20′

M.E. SINGLE RING ROW ub

every stop you need perform
800 mt ROW/RUN or 1600 mt bike or 100 DU
30 PUSHUP HR

score is total reps RING ROW

DAY 6

11.11.2017

WARMUP

” CHIPPER MODE “

FOR TIME

1200 mt ROW or 2500 mt BIKE
30 F.S. *rx 70 / 50 **sc 50 / 35
800 mt ROW or 1600 mt BIKE
30 B.S.
600 mt ROW or 1200 mt BIKE
30 D.L.
400 mt ROW or 800 mt BIKE
15 CLEAN

time cap 30 min

DAY 5

09.11.2017

WARMUP

MOBILITY

ACTIVATION

FOR TIME ” RANDY “

75 POWER SNATCH

*rx 35/35 **sc 30/20

DAY 4

09.11.2017

WARMUP

MOBILITY

ACTIVATION

5 RFT

15 THRUSTERS 1 KTB *rx 24/16 **sc 16/12
50 DU
30 SDLHP 1 KTB

record your best time

DAY 3

08.11.2017

WARMUP

MOBILITY

ACTIVATION

1 – STREGNHT ENDURANCE
E3MOM 12′
12 DL @50% 1RM
12 HSPU
12 WALL BALL SHOT 9/6

2 – FOR TIME

21-15-9
PW CL *rx 60/40 **sc 50/30
BOXJUMP OVER  60/50

record your best time