WOD

DAY 5

26.10.2018

Warmup

1- practice hand stand hold

2- metcon

#1 amrap 6′
15 hand stand pushup
30 double under

rest 3′

#2 amrap 3′
burpees pullups

DAY 4

25.10.2018

Warmup

3 rounds for time

200 mt run
15 thrusters ( empty bar )
20/15 kcal bike
15 alt pistol squat
200 mt run
15 pushup
20/15 kcal bike
15 alt dumbell snatch

DAY 3

24.10.2018

Warmup

1- EMOM 10′
Odd: 12 american swing *24/16 **16/12
even : 4 toes to bar + 2 pullup + 1 bar muscle up

2-metcon
14′ amrap

8 GTOH
8 PULLUP
8 BOXJUMP OVER 70/60

DAY 2

23.10.2018

Warmup

1- weight lifting
5 set x 3 reps 3″ pause in split
@75% 1rm
take the barbell from rack

2-metcon
3 rounds for time
12 squat clean *60/40 **45/30 ***30/20
24 wallball shot 9/6
48 double under

DAY 1

22.10.2018

Warmup

” double DT “

for time

10 rds

12 deadlift
9 hang power cleans
6 shoulders to over head

*60/40
**45/30
***30/20

19.10.2018

Warmup

1- WEIGHT LIFTING
EMOM 7′
1 STRICT PRESS
2 PUSH PRESS
3 PUSH JERK

2- CONDITIONING

3 rounds for time
400 mt run
21 sumo deadlift highpull *50/35 **40/30 ***30/20
12 pullup

18.10.2018

Warmup

mobility

1- STRENGHT
deadlift

10-8-6-4-4
-rest 2′-

2- CONDITIONING
5 RDS for time

3 burpees – toes to bar
6 power snatches*40/30 **30/25 ***20/15

rest 1′ bts

17.10.2018

Warmup

core training

10 mins practice hand stand

20′ amrap ” CINDY “

5 PULLUP
10 PUSHUP
15 AIR SQUAT

16.10.2018

Warmup

mobility

3 rounds for time

28 kcal
14 power clean *60/40 **50/35 ***40/30
7 c2b / pullups

time cap 15′

5 rnds
1 rnd every 1’30”

1 BEAR COMPLEX
(1 clean + 1 front squat + 1 stoh + 1 back squat + 1 stoh )

find an heavy set