DAY 2
06.02.2018
WARMUP
MOBILITY
1 – push press
5 set x 3
2 – chipper WOD
FOR TIME
50/35 KCAL ROW
40 AS ktb *24/16 **16/12
30 PUSH PRESS *50/35 **40/25
40 AS
50/35 KCAL ROW
WOD
05.02.2018
DAY 1
05.02.2018
WARMUP
MOBILITY
” ELIZABETH “
for time
21 – 15 – 9
SQUAT CLEAN *60/40 **40/25
RING DIP
03.02.2018
DAY 6
03.02.2018
TEAM WOD X 3
for time
150/120 kcal bike
75 thrusters
10 rope climb
150/120 kcal bike
75 pw sn
10 rope climb
150/120 kcal bike
75 cl & j
10 rope climb
every team choose weight
02.02.2018
DAY 5
02.02.2018
WARMUP
MOBILITY
for time
2K ROW
150 D.U.
10 RDS “CINDY”
01.02.2018
DAY 4
01.02.2018
WARMUP
MOBILITY
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
30.01.2018
DAY 2
30.01.2018
WARMUP
MOBILITY
AMRAP 3:
24 Box Jump Overs 60/50
24/16 Calorie Schwinn Bike or 18/12 Calories Row
Max Power Cleans *50/30 **30/20
rest 3 minutes
AMRAP 3:
21 Box Jump Overs 60/50
21/14 Calorie Schwinn Bike or 15/10 Calories Row
Max Power Cleans *60/35 **35/25
rest 3 minutes
AMRAP 3:
18 Box Jump Overs 60/50
18/12 Calorie Schwinn Bike or 12/9 Calories Row
Max Power Cleans *70/40 **40/30
rest 3 minutes
AMRAP 3:
15 Box Jump Overs 60/50
15/10 Calorie Schwinn Bike or 10/7 Calories Row
Max Power Cleans *75/45 **45/35
29.01.2018
DAY 1
29.01.2018
WARMUP
MOBILITY
ACTIVATION
Overhead Squat
Heavy Single
FOR TIME
9-15-21
Chest to Bar Pull-ups
Burpees
Overhead Squats ( 40/30 )
27.01.2018
DAY 6
27.01.2018
WARMUP
team wod x 2
FOR TIME
3K ROW or 9K BIKE
then
20 D-BALL
30 PISTOL SQUAT IN PAIRS
40 AS KTB *32/24 **24/16
50 FS *70/40 **50/30
40 SINCHRO BURPEES OTB
30 TTR
20 BACK OH LUNGES *40/25 **30/20
26.01.2018
DAY 5
26.01.2018
WARMUP
MOBILITY
CHIPPER for time
50 WB SHOT 9/6
50 DU
40 BOXJUMP 60/50
40 TTB
30 C2B
20 CLEAN *60/40 **40/25
20 JERK
10 SNATCH
10 MU
25.01.2018
DAY 4
25.01.2018
WARMUP
MOBILITY
1 – STRENGHT
build 15 mt walking lunges HEAVY
2 – FOR TIME
60 Kcal bike or 40 kcal row
30 mt walking lunges *24/16 **16/12
35 kcal bike or 30 kcal row
30 mt walking lunges *24/16 **16/12
20 kcal bike or 20 kcal row