DAY 6
11.11.2017
WARMUP
” CHIPPER MODE “
FOR TIME
1200 mt ROW or 2500 mt BIKE
30 F.S. *rx 70 / 50 **sc 50 / 35
800 mt ROW or 1600 mt BIKE
30 B.S.
600 mt ROW or 1200 mt BIKE
30 D.L.
400 mt ROW or 800 mt BIKE
15 CLEAN
time cap 30 min
WOD
10.11.2017
DAY 5
09.11.2017
WARMUP
MOBILITY
ACTIVATION
FOR TIME ” RANDY “
75 POWER SNATCH
*rx 35/35 **sc 30/20
09.11.2017
DAY 4
09.11.2017
WARMUP
MOBILITY
ACTIVATION
5 RFT
15 THRUSTERS 1 KTB *rx 24/16 **sc 16/12
50 DU
30 SDLHP 1 KTB
record your best time
08.11.2017
DAY 3
08.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STREGNHT ENDURANCE
E3MOM 12′
12 DL @50% 1RM
12 HSPU
12 WALL BALL SHOT 9/6
2 – FOR TIME
21-15-9
PW CL *rx 60/40 **sc 50/30
BOXJUMP OVER 60/50
record your best time
07.11.2017
DAY 2
07.11.2017
WARMUP
MOBILITY
ACTIVATION
TABATA
L-SIT
–rest 1′–
RING ROW
–rest 1′–
BACK SQUAT 40/30
–rest 1′–
HAND STAND HOLD
–rest 1′–
ROW or BIKE
06.11.2017
DAY 1
06.11.2017
WARMUP
MOBILITY
ACTIVATION
1- STAMINA -SQUAT
emom 12′
even : 4 FS @ 60% 1RMBS
odd : 8 BS
2- WORK CAPACITY
WOD 1 time cap 7′
in 4′ establish your PR CLEAN
in the time remaining max reps DL
score is total kgs
WOD 2 amrap 5′
8 HPWCL @50% 1RM CLEAN
8 PULLUP
score is total reps
04.11.2017
DAY 6
04.11.2017
WARMUP
FOR TIME
20 DL *rx 60/40 *sc 50/30
400 mt row
20 AS KTB *rx 24/16 *sc 16/12
800 mt bike
20 FS
400 mt row
20 burpees
800 mt bike
20 pullups
400 mt row
20 boxjump over 60/50
800 mt bike
20 squat clean
400 mt row
03.11.2017
DAY 5
03.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – core
3 x 10+10 1 ktb situp
2 – oly lift
E2MOM
1 BEAR COMPLEX
find your heavy complex
3 – AMRAP 7′
2 PENDLEY ROW ,4 ,6 ,8….
2 BAR PUSHUP ,4 ,6 ,8….
02.11.2017
DAY 4
02.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – core
3 x 25 HIOP BRIDGE
3 X 30 BANDED ROW
2 – strenght
3 x 8+8 single kneeling strict press 2 ktb
3 – for time
2 miles bike or 1m row
100 du
24 burpees OTB
21 DL *RX 80/60 *SC 60/40
18 burpees OTB
15 DL *RX 90/65 *sc 65/45
12 burpees OTB
9 DL *RX 100/70 *SC 70/50
6 burpees OTB
3 DL *RX 110/75 *SC 75/55
TIME CAP 20′
31.10.2017
DAY 2
31.10.2017
WARMUP
MOBILITY
ACTIVATION
3 RDS – 5mins each
0′ – 2′
400mt run/row or 800mt bike
then
max reps DU
2′ – 3′
MAX REPS 1 KTB PUSH JERK 24/16
3′ – 4′
MAX REPS PULLUPS
4′ – 5′
MAX REPS 1 KTB HANG SQUAT CLEAN 24/16
rest 5′ bts
SCORE IS TOTAL REPS