WOD

DAY 6

23.02.2019

warmup

skill ring muscle up

FOR TIME

18/15/12/9 pullup
10 burpees box jump over 60/50
20 abmat situp

time cap 20′

DAY 5

22.02.2019

warmup

OPEN WORKOUT 19.1

amrap 15′

19 wall ball shot 9/6
19 kcal row

DAY 4

21.02.2019

warmup

skill : hand stand

Core training

FOR TIME
8 RNDS

6 + 6 hang clean & jerk 1 db *22.5/15 15/10
40 double unders
8 toes to bar

time cap 24′

DAY 3

20.02.2019

warmup

skill : hand stand

amrap 15′

5 hspu
10 alternated pistol squat
250 mt run

DAY 2

18.02.2019

warmup

FOR TIME

100 BEAR complex 20/15

time cap 15mins

accessory
4 x 20 hip bridge box

DAY 1

18.02.2019

warmup

CORE TRAINING

amrap 15′

5 ring dip
10 ktb squat clean alternated *24/16 **16/12
15 plate situp *20/10 **10/5

DAY 6

16.02.2019

warmup

TEAM WOD X 2
for time

120/90 Kcal assault bike
150/120 Kcal row
150 synchro american swing ktb *24/16 **16/12
150 box jump over “i go you go” 60/50

time cap 30mins

DAY 5

15.02.2019

warmup

in team of 2
for time

8 K row ( change every 500mt )

or

16 K bike ( change every 1000mt )

time cap 40′

DAY 4

14.02.2019

warmup

STRENGHT

BACK SQUAT
6/6/6/6

rest 2′ bts

Amrap 12′
10 mt front rack 2 db walking lunges *15/10 **12.5/8
7 toes to bar
10 hang power clean 2 db
7 toes to bar

DAY 3

13.02.2019

warmup

for time

40-30-20-10
alternating dumbell snatch *22.5/15 **15/10
50 double unders

every 3mins eprform 12 pushup Hand release