10.05.2018
warmup
mobility
ENDURANCE
3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups
Rest 2 Minutes Between Rounds
WOD
09.05.2018
09.05.2018
warmup
mobility
1 – in 15′ Build to a Heavy Complex
3 Position Power Clean + Split Jerk
2 – 3 Rounds For Time:
10 Clean and Jerks *60/40 **50/30
500 Meter Ror or 40/28 kcal bike
08.05.2018
08.05.2018
warmup
mobility
1 – Deadlift
in 15′ build an heavy Set of 3
2 – AMRAP 15:
60 Double Unders
30 Wallballs 9/6
15 Deadlifts *110/75 **80/50
07.05.2018
07.05.2018
warmup
mobility
AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats *30/25 **25/20
Max Calorie Bike or Row
rest 3 minutes
AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats *40/30 **30/22,5
Max Calorie Bike or Row
rest 3 minutes
AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats *50/35 **35/25
Max Calorie Bike or Row
rest 3 minutes
AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats *60/40 **40/27,5
Max Calorie Bike or Row
05.05.2018
05.05.2018
warmup
mobility
Teams of 2- 3
For Time :
400 Meter med ball Run 9/6
100 Deadlifts *
400 Meter med ball Run
80 Hang Power Cleans *
400 Meter med ball Run
60 Front Squats *
400 Meter med ball Run
40 Push Jerks *
400 Meter med ball Run
20 Clusters *
*you chose weight
04.05.2018
04.05.2018
warmup
mobility
WOD 2 QUALIFIER LBB 2018
12′ time cap
-2a for time
500 mt row ( tie break )
then 40 burpees over the rower
in the time remaining
-2b 1 RM clean complex
1 clean
1 front squat
1 shoulder to over head
03.05.2018
03.05.2018
warmup
mobility
4 Rounds for time
21/15 Calorie Schwinn Bike or 15/12 Calorie Row or 200 Meter Run
15 Toes to Bar
9 Hang Power Snatch *40/30 **30/20
02.05.2018
02.05.2018
warmup
mobility
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans *50/30 **40/25
4 Burpee Box Jump Overs 60 /50
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans *60/35 **50/30
4 Burpee Box Jump Overs 60/50
rest 5 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans *70/40 **60/35
4 Burpee Box Jump Overs 60/50
30.04.2018
30.04.2018
warmup
mobility
FOR TIME
100 SNATCH *you choose weight
every 3′ perform 5 regular burpees ( work start with burpees )
26.04.2018
26.04.2018
warmup
mobility
TEAM WOD X 2-3
for time :
100/75 kcal row
100 box jump overs 60/50
100 power snatches *40/25 **30/20
100 thrusters *40/25 **30/20
100 chest to bar pull-ups
100 thrusters
100 power snatches
100 box jump overs
100/75 kcal row
time cap 30 mins