DAY 1
07.01.2019
warmup
core training
for time
10-9-8-7-6-5-4-3-2-1
sumo deadlift @bw
10 hand stand pushup
15 kcal
time cap 25 min
WOD
05.01.2019
DAY 6
05.01.2019
warmup
TEAM WOD X 2
for time
every team complete 200 kcal on assault bike
partner A : on bike
partner B : 4 PW CL heavy
8 TTB
12 WB SHOT 9/6
A – B alternate work
time cap 25′
05.01.2019
DAY 6
05.01.2019
warmup
TEAM WOD X 2
for time
every team complete 200 kcal on assault bike
partner A : on bike
partner B : 4 PW CL heavy
8 TTB
12 WB SHOT 9/6
A – B alternate work
time cap 25′
04.01.2019
DAY 5
04.01.2019
warmup
core training
FOR TIME
buy in 50 wall ball shot 9/6
directly into
21/15/9
clean & jerk 30/20
box jump 60/50
–rest 3′–
3 rounds
5 burpuues 180* rotation
20 double under
time cap 25′
03.01.2019
DAY 4
02.01.2019
warmup
tecnica weight lifting
E2MOM x 5 set
3 hang squat clean
build an heavy set
5 RFT
5 hang power clean *60/40 **50/30
7 toes to bar
9 lateral bar burpees
time cap 17′
02.01.2019
DAY 3
02.01.2019
warmup
core training
10 rounds for time
1 snatch *50/35 **40/25
2 clean & jerk
30 double under
time cap 20′
31.12.2018
DAY 1
31.12.2018
warmup
core training
FOR TIME
team wod x 2
200 mt med ball run 9/6
25 dead lift ( each )
200 mt med ball run 9/6
25 thrusters ( each )
200 mt med ball run 9/6
25 double kbt front squat ( each )
200 mt med ball run 9/6
25 double ktb push press ( each )
200 mt med ball run 9/6
time cap 30′
29.12.2018
DAY 6
29.12.2018
warmup
“FAT AMY” BENCHMARK WOD
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
28.12.2018
DAY 5
28.12.2018
warmup
COre training
FOR TIME
Team WOD x 2
5k row or 10 bike
parters alternate
A- distance
B- 20 AMERICAN SWING KTB 24/16
10 SUMO DEADLIFT HIGHPULL 40/25
5 CHEST TO BAR PULLUP
27.12.2018
DAY 4
27.12.2018
warmup
FOR TIME
15-12-9
GTOH *50/35 **40/25
TTB
30 BURPEES
9-12-15
GTOH
TTB
time cap 18′