WOD

DAY 3

03.04.2019

warmup

core training

FOR TIME

10 ROUNDS

5 hspu
10 squat clean *40/30 **30/20
12/9 kcal

DAY 2

02.04.2019

warmup

core training

FOR TIME

5 ROUNDS
20 WALL BALL SHOT 9/6
10 PULLUPS

directly into

5 ROUNDS
20 AIR SQUAT
40 DOUBLE UNDERS

time cap 25′

DAY 1

01.04.2019

warmup

core training

1 – strenght
6/6/6/6

push press from rack
rest 2′ btw rds

2 – amrap 15′
18 american swinf ktb *24/16 **16/12
15 alt. front rack 1 ktb step back lunges
12 weighted situp

DAY 6

30.03.2019

warmup

TEAM WOD x 2

amrap 24′
200mt synchro run
60 power clean *50/35 **40/25
200mt synchro run
40 front squat
200mt synchro run
20 shoulder to over head

DAY 5

29.03.2019

warmup

core training

metcon

1′ max reps pullup
1′ max reps step up box 70/60
1′ max reps v-up
1′ max reps wall climb
1′ REST

score is total number

DAY 4

28.03.2019

warmup

2 ROUNDS

AMRAP 8′
12/98 KCAL
10 DUAL KTB DEADLIFT 32/24
8 KTB PUSHUP

rest 3′ btw

DAY 3

27.03.2019

warmup

1 STRENGHT
FRONT SQUAT 4/4/4/4

2 METCON
for time
27/21/15/9/6/3 hang power snatch *35/25 **30/20 ***20/15
10 lateral bar burpees

DAY 2

26.03.2019

warmup

FOR TIME

15/12/9/6 ring dip
20 boxjump 60/50
10 x 10mt sprint

CORE TRAINING

DAY 1

25.03.2019

warmup

amrap 16′

3/6/9…. t2b
7+7 one arm db thrusters 22.5/15 **15/10
20 double unders

DAY 6

23.03.2019

warmup

team wod x 3

FOR TIME

RUN 1.6 K toghether

then
3 RDS

27 DEVIL PRESS 2db *22.5/15 **15/10
33 STEP UP BOX 60/50
20omt FARMER CARRY 2 PLATES 15/10

then

RUN 1K