WOD

DAY 4

28.12.2017

WARMUP

MOBILITY

ACTIVATION

for time

21 – 18 – 15 – 12 – 9 – 6 – 3

HSPU
PISTOL SQUAT
RING DIP
BURPEES

DAY 3

27.12.2017

WARMUP

1 – STREGNHT ENDURANCE
EVEN : 4 FS @65% 1RM
ODD : 8 BS

2 – AMRAP 12′
10 H SQ CL *40/30 **30/25
10 PULLUP
10 BJ OVER 60/50

DAY 3

19.12.2017

WARMUP

MOBILITY

ACTIVATION

1 – STRENGHT press complex
E2MOM 12′
1 strict press
2 push press
3 split jerk

find your heavy complex

2 – BENCHMARK ” FRAN “

for time

21 – 15 – 9
thrusters *40/30 **30/20
pullups

DAY 2

18.12.2017

WARMUP

1 – POWER ENDURANCE

amrap 12′ pw sn
every 5 reps add weight

2 – BENCHMARK ” CINDY “
AMRAP 20′
5 PULLUP
10 PUSHUP
15 AIR SQUAT

SCORE IS TOTAL RDS

DAY 1

18.12.2017

WARMUP

activation

accessory

FOR TIME

5 K ROW or 10 K BIKE

DAY 5

15.12.2017

WARMUP

amrap 6′ #1
M.E. WALL BALL 9/6

REST 3′

amrap 6′ #2
M.E. BOX JUMP 60/50

REST 3′

amrap 6′ #3
M.E. GTOH 40/30

**ATHLETES B.T.D.
different way today
2 rds
2 K BIKE
1 K ROW
100 D.U

DAY 4

14.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
even : 1 ktc+2kte+3ttb
odd : 10 burpees JB

2 – CONDITIONING
3 RDS

20 KCAL
30 GOBLET SQUAT 24/16
40 MOUNTAIN CLIMBERS

1′ REST BTS

DAY 3

13.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
BENCH PRESS
10-9-8-7-6-5-4-3-2-1

betwen every set perform
30 double unders or 90 single unders

ACCESSORY
3 x 30 reps GOOD MORNINGS 15/10 plate

DAY 2

12.12.2017

WARMUP
MOBILITY
ACTIVATION

1 – STRENGHT
ZERCHER SQUAT
5 x 5

2 – 3 RFT
12 BURPEES BJO
12 ALT KTB SNATCH *rx 24/16 **sc 16/12
12 DIP
12 RING ROW

DAY 6

09.12.2017

WARMUP

TEAM WOD ( x 2 )
for time

50 HANG POWER CLEAN *rx 60/40 **sc 50/30
40 PULLUP
30 CLEAN & JERK
20 SYNCHRO BURPEES
10 OVER HEAD SQUAT
20 SYNCHRO BURPEES
30 CLEAN & JERK
40 PULLUP
50 HANG POWER CLEAN