DAY 1
09.09.2019
warmup
for time
5 Rnds
4 wall climb
14 toes to bar
18 box jump 60/50
time cap 18′
WOD
31.08.2019
DAY 6
31.08.2019
warmup
“FILTHY FIFTY” CROSSFIT BENCHMARK WOD
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
30.08.2019
DAY 5
30.08.2019
W G M
warmup
5 ROUND FOR TIME
15 SDHP 40/25 KG RX 30/20 SC
20 SIT UP
200 MT RUN
29.08.2019
DAY 4
29.08.2019
W M G
warmup
FOR TIME
3 RDS
24 DEADLIFT *90/60 **70/40
48.26.24 WALL BALL SHOT *9/6 **6/3
12 *TOES TO BAR **KNEES TO ELBOW
ACCESSORY WORK
3 set
10 bent row 2 ktb *24/16 **16/12
start every 3′
28.08.2019
DAY 3
28.08.2019
W G
warmup
10 rounds for time
in team x 2
A
5 H PW CL
7 FR SQ
9 PULLUPS
11 PUSHUPS
B
HOLD IN OVER HEAD SQUAT PLATE 10/5
RX 50/35
SC 40/25
27.08.2019
DAY 2
27.08.2019
M
warmup
amrap 20′
partner A
500mt row + max reps double unders
partner B
RUN 400mt
score is DU
CASH OUT
3 RDS
20 GHD SITUP
30″ L-SIT RING SUPPORT
26.08.2019
DAY 1
26.08.2019
G M W
warmup
FOR TIME
30 synchro 1db thruster *22.5/15 **15/10
30 wall ball shot
30/20/10 burpees box jump over 60/50
24.08.2019
DAY 6
24.08.2019
W M G
warmup
CHIPPER for time
TEAM OF 2
120/100 kcal row
120 t2b
60 burpees
60 gobblet squat 24/16
120 double unders
120 push press 40/25
time cap 30′
23.08.2019
DAY 5
23.08.2019
W M
warmup
A- STREGNHT
FRONT SQUAT
3 / 3 / 3 / 3
every 3′
B-METCON ( REP )
EMOM 15mins
1′- max reps hang clean & split jerk
2′- max box jump 60/50
rx 22.5 / 15
sc 15 / 10
22.08.2019
DAY 4
22.08.2019
W G M
warmup
amrap 14′
team wod x 2
2 rds ( 1 each )
3 hang power snatch + 6 squat over head )
into 6 syncro lateral burpees
rest 3′
2k rowe for time