WOD

DAY 6

17.02.2018

warmup

mobility

OPEN Workout 17.1

For time:

10 dumbbell snatches *22.5/15 **15/12
15 burpee box jump-overs 60/50

20 dumbbell snatches
15 burpee box jump-overs

30 dumbbell snatches
15 burpee box jump-overs

40 dumbbell snatches
15 burpee box jump-overs

50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

DAY 5

16.02.2018

warmup

mobility

AMRAP 18:

30 Thrusters *

30 Box Jumps 60/50

30/21 Calorie Row

30 Toes to Bar

*you choose weight

DAY 4

15.02.2018

warmup

game

FOR TIME

30-25-20-15-10
RUSSIAN SWING 32/24
ABMAT SITUP
10mt SHUTTLE RUN

DAY 3

14.02.2018

warmup

mobility

AMRAP 3
21/15 Calorie Row
21 Lateral bar Burpees
Max Overhead Squats 35/20
rest 3 minutes

AMRAP 3
18/13 Calorie Row
18 Lateral bar Burpees
Max Overhead Squats 40/25

rest 3 minutes

AMRAP 3
15/11 Calorie Row
15 Lateral bar Burpees
Max Overhead Squats 45/30

rest 3 minutes

AMRAP 3
12/9 Calorie Row
12 Lateral bar Burpees
Max Overhead Squats 50/35

DAY 2

13.02.2018

warmup

mobility

AMRAP 15′

15 Hang Power Cleans *60/40 **40/25

30/21 Calorie Schwinn Bike

15 Chest to Bar Pull-ups

60 Double Unders

DAY 1

12.02.2018

warmup

mobility

1 – STRENGHT
in 15′ find 3RM deadlift

2 – AMRAP 7′

amrap wall ball shot 9/6

every 60″ perform 5 DL *100/70 **70/50

DAY 6

10.02.2018

not for time
1600mt run
1000mt row
2000mt bike

functional strenght
in team of 2

17.5 OPEN workout
10 rft
9 thrusters *40/25 **30/20
35 du

DAY 5

09.02.2018

WARMUP

MOBILITY

1 – OLY LIFT
in 15′ build an heavy single in CLEAN & JERK

2 -amrap 10′
50 lateral burpees otb
100 du
30 clusters *50/30 **40/25

DAY 4

08.02.2018

WARMUP

MOBILITY

amrap 3′ #1
20mt walking lunges BW
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #2
20mt walking lunges 16/8
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #3
20mt walking lunges 20/12
35 abmat situp
max kacal

–rest 3′–

amrap 3′ #4
20mt walking lunges 24/16
35 abmat situp
max kacal

DAY 3

07.02.2018

WARMUP

MOBILITY

AMRAP 18:

18/12 Calorie Schwinn Bike
15 Wallballs 9/6
12 Alternating ktb Snatches *24/16 **16/12
9 Toes to Bar