WOD

DAY 4

23.01.2020

warmup

a. strenght

hip thrust
4 x 15 every 2′
challenge weight

b. amrap 14′
18/14 dual ktb deadlift
12 box jump 60/50
6 ring dip

rx 32/24
scl 24/16
beg 16/12

DAY 3

22.01.2020

warmup

“M-W-G”

5 ROUND OF
1′ GTOH
1′ BURPEES FACE BARBELL
1′ D.U/S.U
1′ REST

rx 35/25
scl 25/20
beg 20/15

DAY 6

18.01.2020

For Time (with a Partner)

Phase 1: “Overlord”
1944 meter Row

Phase 2: “Airborne Drop”
60 ring row
300 meter Run

Phase 3: “Omaha Beach”
60 meter Alternating Sled Drags
300 meter Run

Phase 4: “Utah Beach”
60 Weighted Push-Ups
300 meter Run

Phase 5: “Gold Beach”
60 Kettlebell Swings 24/16
300 meter Run

Phase 6: “Sword Beach”
60 Thrusters 20/15
300 meter Run

Phase 7: “Juno Beach”
60 Man-on-Fire Burpees
300 meter Run

DAY 5

17.01.2020

warmup

core training

team wod x 2

FOR TIME

50/40/30/20/10

synchro air squat
pullup
synchro situp
pushup

time cap 30′

DAY 5

17.01.2020

warmup

core training

team wod x 2

FOR TIME

50/40/30/20/10

synchro air squat
pullup
synchro situp
pushup

time cap 30′

DAY 2

14.01.2020

warmup

team of two change as need

AMRAP 20′

30/24 cal bike
20 t2b
20 bjo 60/50

DAY 5

10.01.2020

warmup

3 ROUND OF

3 MIN AMRAP
60 DU BY IN
MAX CAL ROW

REST 3.00

3 MIN AMRAP
60 DU BY IN
MAX CAL BIKE

REST 3.00

DAY 2

07.01.2020

warmup

FOR TIME

50 power clean
50 burpees over the bar
50 pullup

athlete may perform the work in any order , any size sets ,
switching between movements as needed

RX 50/35
SCL 40/30
BEG 30/20

DAY 2

31.12.2019

warmup

“THE LAST”

FOR TIME

1 HSPU
2 BAR MU
3 BOX JUMP 60/50
4 KTB AMERICAN SWING
5 GOBLET SQUAT
6 TOES TO BAR
7 WALL BALL SHOT 9/6
8 ALT KTB SNATCH
9 KTB PUSH PRESS
10 DL
11 HANG POWER CLEAN
12 BACK SQUAT

1 hspu
1 hspu+2 BAR MU/C2B/pullup
1 hspu+2 MU +3 box jump 60/50
………

RX KTB 24/16 – BARBELL 60/40
SCL 16/12 – 40/25
BEG 12/8 – 30/20

DAY 1

30.12.2019

warmup

core training

amrap 18′

5 strict pullup
10 pushup hands release
15 1 db step up box 60/50

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