WOD

DAY 1

08.07.2019

warmup

team wod x 2
amrap 20′

30 wall ball shot 9/6
20 dual ktb deadlift *32/24 **24/16
10 pushup hand release

DAY 5

05.07.2019

warmup

core training

EMOM 18′:
0′ 3 BARMU / 6 C2B / 9 PULLUP
1′ 15 SDLHP ktb /* **/
2′ 10/8 kcal

repeat

DAY 4

04.07.2019

warmup

core training

4 rds of

amrap 3′

18/15 kcal
8 posterior alternated lunges 1 ktb front rack *22.5/15 **15/10
max reps barbel thrusters 20/15

rest 3′

score is reps of thrusters

DAY 3

03.07.2019

warmup

amrap 20′

in team of 2
I GO YOU GO

12 burpees toes to bar
12 ground to over head 2 db *22.5/15 **15/10

DAY 2

02.07.2019

warmup

core training

FOR TIME

33/26/21/15/9
BACK SQUAT from the ground *40/30 **30/20
LATERAL BAR BURPEES

DAY 1

01.07.2019

warmup

TEAM WOD x 2
for time

4 rounds of
30 over head squat *50/35 **40/25
30 boxjump over 60/50

then

2k row/ sky erg
or
4k bike

time cap 20′

“MURPH”
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run

rx wearing vest 9/6kg
scaled no vest

DAY 5

28.06.2019

warmup

CORE TRAINING

metcon
5 rounds for time
400mt run
20 burpees rotation 180*

time cap 25′

DAY 4

27.06.2019

warmup

CORE TRAINING

1- STRENGHT
power clean & jerk
1 / 1 / 1 / 1 / 1 / 1 / 1

every 90″

2- FOR TIME
” GRACE “
30 clean & jerk *60/40 **40/25

DAY 3

26.06.2019

warmup

team wod x3

FOR TIME
buy in 90 wall ball shot *9/6 **6/3

75 ( A+B ) partner DL *120/80 **100/50
while partner C hold in plank
50 ( A+B ) partner boxjump over 60/50
while partner C hold in handstand
25 hand stand pushup A/B/C rotate

cash out
90 wall ball shot 9/6

time cap 25 min