DAY 5
13.10.2017
WARMUP
MOBILITY
1 – CORE
tabata plank
skill SPLIT JERK
( tall jerk – jerk balance )
2 – in 15′ find 2RM JERK from rack
3 – for time
30 DU
18 C2B
30 DU
14 C2B
30 DU
10 C2B
time cap 10′
Categoria: WOD
12.10.2017
DAY 4
12.10.2017
WARMUP
MOBILITY
5rft
25 AS 24/16
25 GHD SITUP
25 BACK EXTENSION
25 KTE
time cap 40′
11.10.2017
DAY 3
11.10.2017
WARMUP
MOBILITY
in a 15′ window
from 0 to 3′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 4′ to 7′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
from 8′ to 11′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 12′ to 15′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
CORE
3 X 10
back extension on GHD
with bumper plate 10 kg
10.10.2017
DAY 2
10.10.2017
WARMUP
MOBILITY
1 – CORE
accumulate 60″ V-UP
2 – STRENGHT
back squat
5 x 5 @75% 1rm
rest 90″ bts
3 – WORK CAPACITY
for time
50 DU
then
3RDS
20 AS ktb 24/16
15 MUSCLE SNATCH *rx 30/25 *sc 25/20
10 TTB
09.10.2017
DAY 1
09.10.2017
WARMUP
MOBILITY
5 RFT
20 WB SHOT 9/6
20 SDLHP *rx 30/25 *sc 25/20
20 BJ 60/50
20 PUSHPRESS
20 KCAL
– rest 1′ BTS –
time cap 20′
06.10.2017
DAY 5
06.10.2017
WARMUP
MOBILITY
skill SEATED BOX JUMP
1 – OLY LIFT
EMOM 7′
1 PW CL
1 HANG PW CL
1 HIP SQUAT CLEAN
2 – FOR TIME
15-12-9-6-3
POWER CLEAN *rx 40/30 -sc 30/25
THRUSTERS
05.10.2017
DAY 4
05.10.2017
WARMUP
MOBILITY
1 STREGNHT GYMNASTIC
M.E. STRICT PULLUP – 1 ATTEMPT
2 EMOM 9′ strict pullup
0′ 40% ME
1′ 35%
2′ 30%
repeat
3 AMRAP 12′
20 wb shot 9/6
15 pullup
10 alt pistol squat
score is total rds & reps
04.10.2017
DAY 3
04.10.2017
WARMUP
MOBILITY
FOR TIME
2K ROW
2K BIKE
2K RUN
2K BIKE
CASH OUT 100 BODY ROCK WITH BUMPER PLATE 5/2.5
03.10.2017
DAY 2
03.10.2017
WARMUP
MOBILITY
1 – CORE
tuck crunch 3 x 10+10
2 – STRENGHT
5 rds
5 BENCH PRESS 75% 1RM
30 DU
5 STRICT HSPU
-REST 2’BTS-
3 – FOR TIME
1 K ROW
2 K BIKE
02.10.2017
DAY 1
02.10.2017
WARMUP
MOBILITY
1 – CORE
TABATA PLANK – SIDE PLANK
2 – STRENGHT DEADLIFT
10-8-8-4-4-4-4-1-1-1-1
3 – EMOM 10′
3 DL *rx 100/70 *sc 70/50
3 BURPEES BJ 60/50