WOD

DAY 3

21.08.2019

W G

warmup

1 – STRENGHT
PUSH PRESS
5 / 5 / 5 / 5

find your heavy set
new rnd every 3′

2- in team of 2
10 rds for time

12 STOH
12 PULLUPS

*RX 50/35
**SC 40/25

DAY 2

20.08.2019

M G W

warmup

FRO TIME

40 alt. db snatch
40 db front rack lunges
15 brp facing db
50 double unders

30 alt. db snatch
30 db front rack lunges
15 brp facing db
50 double unders

20 alt. db snatch
20 db front rack lunges
15 brp facing db
50 double unders

rx 22.5 / 15
sc 15 / 10

15.08.2019

M G
warmup

7 rounds for time

10 mt walking lunges
30″ L-sit hanging bar
60 dounble unders

14.08.2019

W

A- in 12′ find your
5R M front squat
from the ground

B-PARTNER WOD
FOR TIME
100 CLUSTER
*60/40
**40/25

M – G – W

CHIPPER WORKOUT

FOR TIME

60/50 kcal bike
50 toes to bar
40 1 db step up 60/50
30 2 db stoh
20 burpees get over box 70/60
10 2 db squat clean
*22.5/15
**15/10

DAY 6

10.08.2019

warmup

team wod x 2

30 rds of BEAR COMPLEX *60/40 **40/25

partner A play with the barbell
while partner B grab a plate 25/15

DAY 5

09.08.2019

warmup

FOR TIME

30 / 20 / 10
alt. db snatch *22.5/15 **15/10

15 / 10 / 5
strict pullup

3′ rest
then

1 mile RUN

time cap 22′

DAY 4

08.08.2019

warmup

a . in 12′ find your 1 RM cluster

b . FOR TIME
21 – 15 – 9
thrusters *40/30 **30/20
toes to bar

time cap 12′

DAY 3

07.08.2019

warmup

a . STRENGHT
5 set x 4 reps push press
find your heavy set in 15′

b . METCON
5 rounds for time in team x 2
30 AS *24/16 **16/12
30 BJO 60*/50 “i go you go”
200mt synchro run

time cap 20′

DAY 2

05.08.2019

warmup

core training

4 rounds of

amrap 3′
10 pullups
20 wallball shot 9/6
then

max double unders

rest 3′