WOD

DAY 5

20.09.2019

W

warmup

A. STRENGHT
BACK SQUAT
5 / 5 / 5 / 5 / 5

start every 2′

B. METCON
FOR TIME

30/21/15/9
S.T.O.H. RX 40/25 SCL 30/20 BEGINNER 20/15

200mt carry the plate*25/15 **15/10 ***10/5

DAY 4

19.09.2019

M

warmup

FOR TIME

8 rounds
250mt ROW
400mt BIKE

rest 1′

DAY 3

18.09.2019

G W

warmup

5 RFT
20 DB SNATCH ALT
20 DB STEP OVER 60/50
20 TOES TO BAR

cap time 19′

RX 20 / 15
SC 15 / 10
BEGINNER 10 / 5

DAY 2

17.09.2019

M W G

warmup

4 ROUNDs

AMRAP 3:00
22 GOBBLET SQUAT
44 DU/88 SU
MAX REP BURPEES TARGET

REST 3:00

RX 32/24 KG
SC 24/16 KG
BEGINNER 12/8 KG

DAY 1

16.09.2019

M W

warmup

20′ AMRAP
team of 2 change as need

6/12/18/24/30….
CLEAN & JERK

30/20 KCAL bike

rx 40/25
scl 30/20
beginner 20/15

DAY 6

14.09.2019

M G

warmup

For Time (with a Partner)
Cash-In:
2000 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes
rx 50/35
scl 40/25
beginner 20/15

Cash-Out:
4000 meter Bike

DAY 5

13.09.2019

M G

warmup

AMRAP 16′

7 PUSHUP HAND RELEASE
7 STRICT PULLUP

cash out
TABATA

ODD :HOLLOW BODY ROCK
EVEN :SUPERMAN ROCK

DAY 4

12.09.2019

M G W

warmup

5 RFT

60 double unders ( su x 3 )
20 abmat situp
20 dual dumbell squat clean

RX 20/15
SCL 15/10
BEGINNER 10/5

DAY 3

11.09.2019

warmup

core training

FOT RIME

75 SNATCH ANY STYLE
every time you break the set
perform 5 burpees over the bar

RX 35/25
SCL 20/15

CAP TIME 12′

accessory work
4 set x 8 of floor press
by feel
every 2mins

DAY 2

10.09.2019

warmup

team of 2

2 RFT
50 X DB STEP OVER BOX 60/50
rx 20/15 scl 15/10
change as need

1.5K ROW
( change every 250mt )

50 HSPU
change as need
( scl pike pushup )

cap time 24′