DAY 3
17.04.2019
warmup
1- STRENGHT
3 / 3 / 3 / 3 / 3
deadlift
rest2′
2- 8 rds FOR TIME
200 MT run/ row or 400mt row
8 hang squat clean *40/30 **30/20
50 double unders
time cap 20′
WOD
16.04.2019
DAY 2
16.04.2019
warmup
core training
7 rds for time
2 ring muscle up / 6 chest to bar pullup
10 boxjump 60/50
10 burpees target
time cap 20′
15.04.2019
DAY 1
15.04.2019
warmup
A – STRENGHT
6 / 6 / 6 / 6
push press
rest 2′ bt/s
B – METCON
12/9 Kcal
15 american swing ktb *24/16 **16/12
18 goblet squat
21 leg raises L-SIT hangin bar
13.04.2019
DAY 6
13.04.2019
warmup
TEAM WOD X 3
running clock
A – from 0′ to 10′
each teammate find 1RM CLEAN
rest from 10′ to 14′
B – from 14′ to the end
3 RFT
30 power clean *60/4 **40/25
30 boxjump over 60/50
A score is total kg
B score is time
12.04.2019
DAY 4
12.04.2019
warmup
TEAM WOD X 2
FOR TIME
150/120 kcal
WHILE PARTNER HOLD BARBELL IN OVERHEAD 20/15 KG
CASH OUT 80 T2B
CAP TIME 16 MIN
STRICT RING DIP
4 X 8
EVERY :90 SEC
10.04.2019
DAY 3
10.04.2019
warmup
amrap 8′ #1
8 hang power clean *40/30**30/20
12 front rack fw lunges
rest 3′
amrap 8′ #2
8 renegade pushup *2.5/15 **15/10
12 dual db deadlift
09.04.2019
DAY 2
09.04.2019
warmup
for time
40/30/20/10 wall ball shot 9/6
15 pullup
400mt run
08.04.2019
DAY 1
08.04.2019
warmup
1 – STRENGHT
front squat
3 / 3 / 3 / 3
find your heavy set
rest 2′
2- METCON
5 ROUNDS OF
1′ db snatch alt. *22.5/15 **15/10
1′ burpees over the db
1′ double unders
1′ rest
SCORE IS TOTAL REPS
05.04.2019
DAY 5
04.04.2019
warmup
1 – STRENGHT
DEAD LIFT ( snatch grip – feet on deficit )
5 set x 5 reps tempo training 3:1:0
rest 2′
2- amrap 14′
6 hang power snatch *35/25 **30/20
9 toes to bar
50 double unders
04.04.2019
DAY 4
04.04.2019
For time
in team of 2
3k row
6k bike ( change as needed )
every 4′ run 200mt toghether
time cap 50′