WOD

DAY 5

02.08.2019

warmup

EMOM 20′

1* 10 pushup hr + max reps air squat
2* max reps ring row
3* max pres boxjump over 60/50
4* max reps abmat situp
5* REST

DAY 4

01.08.2019

warmup

A- STRENGHT
5 x 2 front squat
every 2min

B- amrap 14′
200mt run
12 hang power clean *45/30 **30/20
12 lateraò burpees otb

DAY 3

31.07.2019

warmup

core training

FOR TIME
4 rounds of

7 deadlift *100/70 **70/45
14 toes to bar
21 box jump 60/50

time cap 18′

DAY 2

30.07.2019

warmup

team wod x 3

for time

PART A
4 K ROW
change as need

then

PART B
each player must complete
1 rnd of
15 kcal assault bike
80 double unders
15 kcal assault bike

DAY 1

29.07.2019

warmup

CORE TRAINING

AMRAP 16′

150mt carry *50/30 **40/25

while partner perfoprm max reps of
db burpees power clean *22.5/15 **12/8

FOR LOAD

5 rounds

1 rounds is
7 sets unbroken of
1 power clean
1 front squat
1 push press
1 back squat
1 push press

you choose weight but you must increase it every round.
score is your maximum load in the 5th rnd.
rest as needed between rounds

DAY 5

26.07.2019

warmup

team wod x 2
for time

5 rounds of

60 partner wallball shot *9/6 **6/3
20 sumo deadlift highpull *40/25 **30/20

DAY 4

25.07.2019

warmup

CORE TRAINING

FOR TIME
50 burpees boxjump over 60/50
50 ktb swing *32/24 **24/16
50 goblet squat *32/24 **24/16

DAY 2

23.07.2019

warmup

E2MOM
10 rounds of

8 pullups
10 regular burpees
12 air squat

DAY 1

22.07.2019

warmup

team wod x 2
AMRAP 14′

A- 12/10 Kcal
B- max reps power snatch *40/25 **30/20