DAY 1
06.05.2019
warmup
amrap 8′ #1
7 hspu
14 boxjump 60/50
rest 3′
amrap 8′ #2
7 ctb
14 body weight lunges
WOD
03.05.2019
DAY 5
03.05.2019
warmup
team wod x 2
METCON
5 ROUNDS FOR TIME
1000mt ROW
100 double unders
02.05.2019
DAY 4
02.05.2019
warmup
core training
4 rounds
amrap 3′
buy in
12 step over box @60/50 1 db *22.5/15 **15/10
15 stoh 2 db
in the time remining
max reps of burpees on dumbell
rest 3′
30.04.2019
DAY 2
30.04.2019
warmup
core training
team wod x 2
amrap 14′
A – 2 RDS 10 T2B
10 FRONT SQUAT 2 KTB *24/16 **16/12
B – MAX KCAL
score is total kcal
29.04.2019
DAY 1
29.04.2019
warmup
for time
6-9-12
over head squat *40/30 **30/20
pullup
then
50 regular burpees
12-9-6
wall ball 9/6
sumo deadlift high pull
25.04.2019
DAY 4
25.04.2019
warmup
TEAM WOD X 3
for time
100 double unders
80 synchro situp
60 step over box 1 db
40 pullup
20 alternated db snatch
then
100/ 70 kcal
time cap 30′
23.04.2019
DAY 2
23.04.2019
warmup
streght
BACK SQUAT
5/5/3/3/3
rest 2′
amrap 12′
8+8 STOH 1 db *22.5/15 **15/10
8 boxjump 60/50
8 toes to bar
20.04.2019
DAY 6
20.04.2019
warmup
team wod x 3
4 round for time
400mt run toghether
30 dead lift 70/50
30 boxjump over 60/50
30 pullup
time cap 30′
19.04.2019
DAY 5
19.04.2019
warmup
team wod x 2
amrap 12′
A- 10 POWER SNATCH *40/30 **30/20
B- MAX REPS american swing *24/16 **16/12
score is total reps of A.SW.
ACCESSORY
3 x 10 barbell row ( challenge weight )
18.04.2019
DAY 4
18.04.2019
warmup
core training
4 rounds
amrap 4′
buy in 15 ttb
then…
6+6 hang cleqan & jerk 1db *22.5/15 **15/10
10 wall ball shot 9/6
rest 1′