WOD

DAY 6

10.11.2018

Warmup

team wod for time :

24 syncro ttb
24 syncro burpees
24 syncro pullup
24 boxjump ” i go you go “
24 hand stand pushup each
24 double under each ( 48 s.u. )
24 ring dip each
24 american swing each*24/16 **16/12
24 alternated pistol squat in pairs
24 kcal each ( A work , B hold in plank )

DAY 5

09.11.2018

Warmup

1- strenght
in 12′ find your heavy set
5 x 3 push press from rack

2- 5 rft

7 pushup hr
14 dumbell snatch alternat

DAY 4

08.11.2018

Warmup

for time

21.15.9
thrusters *40/30**30/20***20/15
lateral bar burpees

rest 5′

15.12.9
over head squat
lateral bar burpees

score is total time

DAY 3

07.11.2018

Warmup

team wod x 2
for time

100 Deadlift
80 power clean
60 front squat
40 shoulder to over head
20 sumo deadlift highpull

same weight oh the barbell for alla exercises
*60/40
**50/30
***40/20

DAY 2

06.11.2018

Warmup

a – every 1’30”

1 power clean + 2 squat clean @ 70%

b – 3 rounds for time

6 chest to bar pullup
12 power snatch *35/25 **30/20
18 toes to bar
36 double under

time cap 15′

DAY 1

05.11.2018

Warmup

a – team work

carry D ball @50/30 3 x 20 mt each

b – chipper wod
for time

21 burpees pullup
42 medball situp 9/6
21 pushup hr
42 wall ball shot 9/6
21 ring dip
42 boxjump 60/50
21 plyolunges alt
42 american swing 24/16

DAY 6

03.11.2018

Warmup

TEAM WOD x 2
FOR TIME

14 RDS

4 PW CL *60/40 **50/35
8 T2B
12 WALL BALL SHOT 9/6

DAY 5

02.11.2018

Warmup

1 – emom 10′
odd : 3 wall climb
even : 30 du + 1 capriola avanti

2 – practice hsw

3 – amrap 7′

1 hspu
2 regular burpees
4 alternated pistol squat

DAY 3

31.10.2018

Warmup

core training

1- strenght
5 x 3 box squat @70%
tempo training 3:0:2

2- metcon

3 round for time
20/15 kcal
24 mt walking lunges 1 ktb farmer carry
*24/16 **16/12
20 tap pushup

DAY 2

30.10.2018

Warmup

tecnica

for time , in team of 2

42 / 30 / 18
squat clean
*40/30-50/35-60/40
**30/20-35/25-40/30
mentre “a” fa squat clean ,
“b” resta fermo in o.h. plate *20/15 **15/10
21 / 15 / 9
chest to bar pullup

time cap 20′