WOD

DAY 5

14.02.2020

warmup

FOR TIME

3 ROUNDS OF:

30 HANG SPLIT db SNATCH
20 alt OH db LUNGES

Rx 20/15
Scl 15/10
Beg 10/6

DAY 4

13.02.2020

warmup

5 rounds for time

200mt run
3 bar muscle up /6 chest to bar / 9 pullup
15/10 kcal bike
20 box jump 60/50

DAY 3

12.02.2020

warmup

AMRAP 20′

Partner A
max kcal row

while

Partner B
8 dual DB step over box 60/50
10 pushup on DB

then change

RX 20/15
SCL 15/10
BEG 10/6

DAY 1

03.02.2020

warmup

5 ROUND FOR TIME
12 HANG POWER CLEAN
12 THRUSTER

RX 40/30 KG
SC30/20 KG
BG 20/15 KG

DAY 6

warmup

” KOBE “

AMRAP ( team of 3 ) in 48 minutes

6 Rope Climbs
9 Bear Complexes 40/25 **30/20
18 Burpees
24 Wall Ball Shots *9/6 **6/3
81 calorie Assault Bike

then 5′ rest

DAY 5

warmup

A. STREGHT

bench press

6 / 6 / 6 / 6 / 6

challenge weight , start every 2′

B. For Time

3 rounds

500 mt row

500 mt run

DAY 2

28.01.2020

warmup

skill

7 rounds for time

18 step over box 1db
14 alt. db snatch
10 toes to bar

rx 20/15
scl 15/10
beg 10/6

DAY 1

27.01.2020

warmup

” zia Franca ‘s Storm “

FOR TIME

76 double unders /152 single unders
76 air squat
76 pushups
76 pullups
76 ktb swing *24/16 **16/12
76 wallball shot *9/6 **6/3
76 deadlifts *40/30 **30/20
76 double unders

time cap 30′

DAY 6

25.01.2020

warmup

team of 2

two Parts (with a Partner)

Part A: “The Break Up” – EMOM for As Long As Possible:

1st minute: 1 Push Press + 1 Burpee
2nd minute: 2 Push Presses + 2 Burpees
3rd minute: 3 Push Presses + 3 Burpees
etc…

10 minutes Rest

Part B: “The Make Up” – 6 Rounds (alternating) for Time of:

5 Squat Cleans
10 toes to bar
200 meter Row
One partner completes a round while the other hold in wall-Sit.

rx 50/35
scl 40/25
beg 30/20

DAY 5

24.01.2020

warmup

team of 2

4 round for time of

60 partner wall ball shot 9/6
40 mt farmer carry 2 ktb *32/16 **24/16
20 sumo deadlift highpull

rx 40/30
scl 30/20
beg 20/15