WOD

DAY 1

26.11.2018

Warmup

core training

1 . emom 12mins

0′ 20″ hold L-SIT hanging bar
1′ 10 burpees target
2′ 10 hand stand pushup
..repeat

2 . amrap 15′
10 goblet squat
20 american swing
30 dead lift ktb

*24/16 **16/12

DAY 5

23.11.2018

Warmup

1 – ANAEROBIC ALATTACID RESISTENCE :

every 4′ , 20″ max effort kcal bike x 8 set

2 – ANAEROBIC LATTACID RESISTENCE :

3 x 3′ TIME CAP
20 wall ball shot 9/6
20 american swing 24/16
20 rugular burpees

– rest 3′-

DAY 4

22.11.2018

Warmup

team work x 2

A – 20 hang squat clean *40/30 -**30/20
10 hang squat clean *50/35 -**40/30
6 hang squat clean *60/40 -**50/35
B – HOLD in hand stand

change every time as needed

time cap 12′

— REST 3′ —

amrap 7′
max reps
1 pullup + 1 toes to bar
” i go you go “

DAY 3

19.11.2018

Warmup

1 – 3 rounds
15 V-up
20″ hold in L-sit
25 pull elastic band

rest 1′ btw rounds

2 – for time
20 double under or 60 single under
15.12.9.6 clean & jerk
10 toes to bar or knees to chest

time cap 20′
clean & jerk : *60/40 **50/35 ***40/30

DAY 2

19.11.2018

Warmup

1 – STRENGHT
SUMO DEAD LIFT
5 set x 7 reps – rest 2′

2 – amrap 12′

6 hang power clean
9 thruster
12 romanian deadlift

*50/35
**40/30
***30/25

DAY 6

17.11.2018

Warmup

team wod x 3

A – 5/10/15
pullup
thruster *40/30 – **30/20
american swing *24/16 **16/12

REST 2′

B – 10/15/20
toes to bar
power snatch *30/20 – **30/15
burpees boxjump 60/50

REST 2′

C – 15/20/25

hand stand pushup
clean & jerk *30/20 – **20/15
kcal

time cap 30′

DAY 5

16.11.2018

Warmup

EMOM 12′

ODD : 6 SOTT PRESS

EVEN: 12 CROSSED TOE TO BAR

for time
100 split jerk ( light weight )

every 1’30” 10 pushup hand realese

DAY 4

15.11.2018

Warmup

core training

“ANNIE”
for time

50-40-30-20-10
double unders
ab mat situp

DAY 2

13.11.2018

Warmup

core training

amrap 7′ #1
7 pullup
14 kcal
21 ktb american swing

rest 3′

amrap 7’#2
7 toes to ring
14 ring dip
21 kcal

DAY 1

12.11.2018

Warmup

for time

50 regular burpees
100 wall ball shot 9/6
150 boxjump 60/50

time cap 30′