WOD

DAY 2

11.06.2019

warmup

METCON
AMRAP 3′
200mt run outdoor
8 pullup
max reps dual ktb thrusters *24/16 **16/12

rest 3′

score is numbers of THRUSTERS

DAY 1

10.06.2019

warmup

FOR TIME
4 rounds

50 double unders
25 abmat situp
10 ring dip

DAY 6

08.06.2019

warmup

“DORIE”
MEMORIAL HERO WOD
team wod x

AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

Partner B performs:
Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

DAY 5

07.06.2019

warmup

core training

EMOM 16′
1′ max kcal bike
2′ max step over box 1db *22.5/15 **15/10
3′ max alternating db snatch
4′ REST

score is total reps

DAY 4

06.06.2019

warmup

TEAM WOD X 2
4 rounds for time

40/30 kcal
20 hang power clean *50/35 **40/25

time cap 18′

accessory work:
3 x 10 barbell row supinated grip
rest 2′

DAY 3

05.06.2019

warmup

core training

FOR TIME
10 rounds of

200mt RUN
5 T2B
10 PUSHUP
15 AIR SQUAT

DAY 2
4.06.2019

warmup

core training

TEAM WOD x 2
A – amrap 12′
PLAYER A max reps of deadlift *80/55 **60/40
while PLAYER B run 200mt

B – amrap 5′
max reps boxjumpover 60/50
change as need

DAY 6
1.06.2019

warmup

TEAM WOD x 3
amrap 22′

A- 2 rds of “macho man”*
B- 8 burpees boxjump over 60/50
C- max kcal assault bike

score is total kcal

*1 rnd of “macho man” is :
3 power clean
3 front squat
3 shoulder to over head *40/30 **30/20

DAY 5
31.05.2019

warmup

CORE TRAINING

TEAM WOD x 2
amrap 18′

20 synchro as ktb *24/16 **16/12
20 ktb step up 60/50
20 toes to bar

DAY 4
30.05.2019

warmup

AEROBIC CAPACITY
in team of 2

8 RDS each of

A- 500mt row
B- 15 V-UP