Categoria: WOD

DAY 3

25.10.2017

WARMUP

MOBILITY

Power Endurance

every 20″ 1 PW CLEAN + 1 H PW CL
4′ @55% 1RM CL
– rest 2′-
3′ @60%
– REST 2′-
2′ @65%

–rest 4′–

every 20″ 1 PW CLEAN + 1 H PW CL
4′ @50% 1RM CL
– rest 1′-
3′ @52%
– REST 1′-
2′ @55%

Aerobic Power
10 t.c

10 rds
15 kcal bike –> PUSH VERY HARD !

DAY 2

24.10.2017

WARMUP

MOBILITY

FOR TIME

400 mt run/row or 800mt bike
100 mt farmer carrie 2ktb 32/24
800 mt run/row or 1600mt bike
100 mt farmer carrie 2 ktb 32/24
400 mt run/row or 800mt bike

DAY 1

23.10.2017

WARMUP

MOBILITY

FOR TIME

60 TTB
50 GHD SITUP
40 V-UP
30 STRICT PULLUP
20 PULLUP
10 BAR MU

DAY 6

21.10.2017

WARMUP

SATURDAY TEAM WOD X2

FOR TIME

120 PUSHUPS
100 DIPS
80 HSPU
60 BARBELL FLOOR PRESS *rx 60/40 *sc 50/30
40 JERKS
20 PUSH PRESS

DAY 5

20.10.2017

WARMUP

FOCUS ON BREATH

5 RFT

25 MT WALKING LUNGES 2 KTB 24 / 16
100 MT SHUTTLE RUN

time cap 30′

DAY 4

18.10.2017

WARMUP

MOBILITY

1 ) CORE
50 HOLLOW ROCK

2 ) STRENGHT

FRONT SQUAT
3-3-3-3-3-3-3

3 ) RUN 1 MILES

DAY 3

18.10.2017

WARMUP

MOBILITY

1 ) STRENGHT

Establish max reps STRICT RING DIP
then
2 rds
0-40″ 100% ring dip in kipping
40″-1’20” 80%
1’20” – 2’00” 60%

2 ) CONDITIONING

0′- 3′ 15 burpees hr bj over 60/50 then max reps pw cl 40/25
–rest 2′–
5′- 8′ 13 burpees hr bj over 60/50 then max reps pw cl 50/30
–rest 2′–
10′- 13′ 11 burpees hr bj over 60/50 then max reps pw cl 60/35

DAY 2

17.10.2017

WARMUP

MOBILITY

1 ) Power & endurance
1 pw sn + 1 h pw sn

4′ every 20″ 1 complex Sn @50% 1rm
–rest 2′–
3′ every 20″ 1 complex Sn @52% 1rm
— rest 2′–
2′ every 20″ 1 complex Sn @55% 1rm

2 ) Aerobic power
3′
200 mt row-run or 400mt bike
20 AS @24/16
10 BURPEES
then
M.E. WB 9/6 2nd rnd ( max -15% M.E.)
–rest 1:1–

DAY 1

16.10.2017

WARMUP

MOBILITY

with runnning clock 19′

3 RFT

9 TTB
15 PW CL *rx 60/35 *sc 50/30
21 LATERAL BURPEES

time cap 9′

–rest 1′–

3 RFT

6 BAR MU
9 PW CL *rx 70/40 *sc 60/35
12 BURPEES BJ 60/50

score is tot reps

CASH OUT
3 X 10+10 REVERSE LUNGE 2 KTB 12/8

DAY 6

14.10.2017

WARMUP

MOBILITY

1 – TEAM WOD X 2

FOR TIME

60 SINGLE LEG PISTOL SQUAT ON THE BOX 60/50
50 WB SHOT 9/6
40 BOX JUMP 60/50
30 DL 60/35 each
20 PW CL each
10 FR SQ each

2 – TIME CAP 10′

2K ROW or 4K BIKE

then in hte time remaining
M.E. BURPEES