Categoria: WOD

DAY 2

07.11.2017

WARMUP

MOBILITY

ACTIVATION

TABATA

L-SIT
–rest 1′–

RING ROW
–rest 1′–

BACK SQUAT 40/30
–rest 1′–

HAND STAND HOLD
–rest 1′–

ROW or BIKE

DAY 1

06.11.2017

WARMUP

MOBILITY

ACTIVATION

1- STAMINA -SQUAT
emom 12′
even : 4 FS @ 60% 1RMBS
odd : 8 BS

2- WORK CAPACITY

WOD 1 time cap 7′

in 4′ establish your PR CLEAN
in the time remaining max reps DL

score is total kgs

WOD 2 amrap 5′

8 HPWCL @50% 1RM CLEAN
8 PULLUP

score is total reps

DAY 6

04.11.2017

WARMUP

FOR TIME

20 DL *rx 60/40 *sc 50/30
400 mt row
20 AS KTB *rx 24/16 *sc 16/12
800 mt bike
20 FS
400 mt row
20 burpees
800 mt bike
20 pullups
400 mt row
20 boxjump over 60/50
800 mt bike
20 squat clean
400 mt row

DAY 5

03.11.2017

WARMUP
MOBILITY
ACTIVATION

1 – core

3 x 10+10 1 ktb situp

2 – oly lift

E2MOM
1 BEAR COMPLEX
find your heavy complex

3 – AMRAP 7′

2 PENDLEY ROW ,4 ,6 ,8….
2 BAR PUSHUP ,4 ,6 ,8….

DAY 4

02.11.2017

WARMUP
MOBILITY
ACTIVATION

1 – core

3 x 25 HIOP BRIDGE
3 X 30 BANDED ROW

2 – strenght

3 x 8+8 single kneeling strict press 2 ktb

3 – for time

2 miles bike or 1m row
100 du
24 burpees OTB
21 DL *RX 80/60 *SC 60/40
18 burpees OTB
15 DL *RX 90/65 *sc 65/45
12 burpees OTB
9 DL *RX 100/70 *SC 70/50
6 burpees OTB
3 DL *RX 110/75 *SC 75/55

TIME CAP 20′

DAY 2

31.10.2017

WARMUP
MOBILITY
ACTIVATION

3 RDS – 5mins each

0′ – 2′
400mt run/row or 800mt bike
then
max reps DU

2′ – 3′
MAX REPS 1 KTB PUSH JERK 24/16

3′ – 4′
MAX REPS PULLUPS

4′ – 5′
MAX REPS 1 KTB HANG SQUAT CLEAN 24/16

rest 5′ bts

SCORE IS TOTAL REPS

DAY 1

30.10.2017

WARMUP

ATTIVAZIONE

1-1-1-1-1-1-1

PUSH COMPLEX ( 1 THRUSTER + 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK )

establish your eavy complex

score is KG

DAY 6

28.10.2017

WARMUP

SATURDAY TEAM WOD

TEAM OF 2 – for time

60 RUSSIAN SWING 24 /16 work 1 person at the time
12 ROPE CLIMB i go you go
60 MED BALL SITUP 9/6 in pair
800 MT RUN togheter
60 MED BALL SITUP 9/6 in pair
12 ROPE CLIMB i go you go
60 THRUSTERS empty bar

TRY TO RECORD THE BEST TIME

DAY 5

27.10.2017

WARMUP

MOBILITY

1 – CORE

3 x 8 barbell situp

2 – STRENGHT

in 15 mins find 5RM FS from the ground

3 – 3RFT

7 FS *rx 60/40 *sc 50/30
14 pullup
21 PLATE SITUP 15/10

score is time

DAY 4

26.10.2017

WARMUP

MOBILITY

work capacity

amrap 8′
30 wall ball 9/6
30 alt ktb snatch 24/16
200 mt run around

— 2′ active rest ( walk around ) —

amrap 8′
30 SDLHP 30/25
30 STOH 1 KTB 24/16
200 mt run around

— 2′ active rest ( walk around ) —

amrap 8′
30 squat snatch empty bar
30 pushup
200 mt run around