WOD

DAY 6

28.12.2019

warmup

team wod x 2

for time

2 k row
100 wall ball shot 9/6
100 hang power clean
100 kcal bike

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

DAY 1

23.12.2019

warmup

team wod x 2

AMRAP 21′
” I GO YOU GO “
5 BURPEES ON DUMBELL
5 DUAL DB HPW CL
5 DUAL DB P PRESS
10MT FRONT RACK DUAL DB WALKING LUNGES

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

DAY 3

18.12.2019

warmup

A. STRENGHT
front squat
6/6/6/6

star every 2’30”

B. metcon

4 rft

15 sumo deadlift high pull
50 double unders / 100 single unders

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

DAY 5

13.12.2019

warmup

A. STRENGHT
back squat
3/3/3/3/3

star every 2′

B. TEST :
15″ MAX REPS HANG MUSCLE SNATCH
15″ MAX REPS OVER HEAD SQUAT
15″ MAX REPS HANG SQUAT SNATCH

C.METCON

EMOM 12 MINS

ODD : PERFORM ALL THE REPS TESTED
EVEN : REST

DAY 4

12.12.2019

warmup

2 set of :

AMRAP 4′
30 DU / 60 SU
20 STEP UP BW 60/50
20 SITUP

-rest 2′-

AMRAP 4′
30 DU / 60SU
20 STEP UP BW 60/50
10 TOES TO BAR

DAY 3

11.12.2019

warmup

TEAM WOD X 2

FOR TIME

150 KCAL ROW
150 PLATE THRUSTERS
75 SYNCHRO BURPEES

RX 25/15
SCL 15/10
BEG 10/5

DAY 1

9.12.2019

warmup

amrap 15′

10 hang power clean
10 front squat
30 double unders

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

DAY 6

7.12.2019

warmup

ream wod x 2

3 rounds for time

40 kcal row
40 bbjo 60/50
40 hang db snatch alt.
40 synchro situp
40 db thrusters

partner hold plate big huge 25/15kg

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

DAY 5

6.12.2019

warmup

AMRAP 20′
6 HSPU
8 ALT PISTOL SQUAT
10 TOES TO BAR

OR

AMRAP 20′
10 PUSHUP
20 AIR SQUAT
10 KNEE TO CHEST

DAY 4

5.12.2019

warmup

4 RFT

400 MT RUN
15 POWER SNATCH

RX 40/30
SC 30/20
BG 20/15