DAY 1
10.12.2018
Warmup
mobility
1- emom 10′
even : 20 double under
odd : 10 knees to elbow
2- for time
30-20-10
wall ball shot 9/6
dead lift *80/60 **60/40 ***50/30
push up hr
time cap 15′
WOD
07.12.2018
DAY 5
07.12.2018
Warmup
mobility
FOR TIME
42 dead lift *80/60 **60/40 **40/30
42 boxjump over 60/50
36 power clean *60/40 **50/35 ***40/30
36 double under or 108 single under
27 front squat *50/35 **40/30 ***30/20
27 american swing *24/16 **16/12
21 thrusters *40/30 **30/20 ***30/15
21 kcal
time cap 20′
06.12.2018
DAY 4
06.12.2018
Warmup
amrap 3′ #1
ROW FOR DISTANCE
– rest 3′-
amrap 3’#2
WALL BALL SHOT
– rest 3′-
amrap 3′ #3
AMERICAN SWING @24/16
– rest 3′-
amrap 3’#4
BIKE FOR DISTANCE
– rest 3′-
amrap 3′ #4
BURPEES
05.12.2018
DAY 3
05.12.2018
Warmup
CHIPPER WOD
for time
20 HANG POWER CLEAN *50/35 **40/30
20 PULLUP
20 DEADLIFT
20 HAND STAND PUSHUP
20 FRONT SQUAT
20 TOES TO BAR
20 SHOULDER TO OVER HEAD
20 WALL BALL SHOT 9/6
20 AMERICAN SWING *24*16 ** 16/12
20 BURPEES HAND RELEASE
04.12.2018
DAY 2
04.12.2018
Warmup
1 – ” GRACE ”
for time
30 clean & jerk
*60/40
**50/35
***40/30
2 – 3 Rounds for Time
25/20 kcal
15 boxjump over 60/50
10 STOH *50/35 **40/30 ***30/25
03.12.2018
DAY 1
03.12.2018
Warmup
EMOM 7′
HANG POWER SNATCH
from 3 position
find your heavy set
AMRAP 12 MINS
12 TOES TO BAR
9 LATERAL BAR BURPEES
6 HANG POWER SNATCH
*40/30
**30/20
***30/15
30.11.2018
DAY 5
30.11.2018
Warmup
FOR TIME
21-18-15-12-9
Kcal
step db over box 60/50
alternating db snatch *22,5/15 **15/10
29.11.2018
DAY 4
29.11.2018
Warmup
5 rounds for time
15 power snatch *40/30 **30/20 ***30/15
40 mt bear crawl
— rest 1′ btw sets —
time cap 20′
28.11.2018
DAY 3
28.11.2018
Warmup
CORE STRENGHT
FOR TIME
buy in 1K ROW or 2K BIKE
then…
5 rounds of
20 pushup hand release
50 air squat
27.11.2018
DAY 2
27.11.2018
Warmup
1- STRENGHT
in 12′ find your heavy set of 5RM PUSH PRESS
2- for time
20 DU
10 PULL UP
10.8.6.4.2 FRONT SQUAT from the ground
*60/40
**50/35
***40/30
time cap 15′