WOD

DAY 6

09.11.2019

warmup

TEAM WOD X 4

FOR TIME

3,2 K ROW
160 KCAL ASS.BIKE

120 PUSH PRESS empty bar
120 BACK LUNGES empty bar
120 BOXJUMP OVER 60/50
while 2 partner mantain HOLD DL 140/100

DAY 5

08.11.2019

warmup

OPEN WORKUOT 20.5
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

DAY 4

07.11.2019

W G

warmup

core training

5 RFT
12 hang power clean
12 push jerk
12 lateral bar burpees

Rx: 40/30
Scl: 30/20
Beg: 20/15

06.11.2019

M-G-W

3/3/3/3
START EVERY 2:30

METCON
TEAM OF TWO I GO YOU GO
AMRAP 18
9 T2B
12 WB 9/6 KG
15/12 CAL ROW

AY 2

05.11.2019

M W

warmup

FOR TIME

3 ROUNDS OF

400 MT ROW
21 KB DEADLIFT
15 HANG KB CLEAN
9 KB STOH

Rx: M24/W16;
Scl: M20/W12;
Beg: M12/W6

DAY 1

04.11.2019

G

warmup

CORE TRAINING

20′ AMRAP

1.2.3.4.5…..
PULL UP UPS
5 HSPU
7 BOX JUMP OVER 60/50 CM

DAY 5

1.11.2019

warmup

OPEN WORKOUT 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

DAY 4

31.10.2019
W M

warmup

TEAM WOD X 2
20 rnds for time

a. 10 floor press 2db +
10 deadlift 2db
b. max reps wall ball shot

RX 20/15 wb 9/6
SC 15/10
BEG 10/6 wb 6/3

DAY 3

30.10.2019
W G

warmup

A FRONT SQUAT
5/5/5/5
START EVERY 2:00

B. FOR TIME
30.20.10
CJ
PULL UP
TIME CAP 20

RX 40/30
SC 30/20
BEG 20/15

DAY 2

29.10.2019
M

warmup

core training

FOR TIME

10.20.30.40.50
kcal bike
kcal row