WOD

DAY 1

30.10.2017

WARMUP

ATTIVAZIONE

1-1-1-1-1-1-1

PUSH COMPLEX ( 1 THRUSTER + 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK )

establish your eavy complex

score is KG

DAY 6

28.10.2017

WARMUP

SATURDAY TEAM WOD

TEAM OF 2 – for time

60 RUSSIAN SWING 24 /16 work 1 person at the time
12 ROPE CLIMB i go you go
60 MED BALL SITUP 9/6 in pair
800 MT RUN togheter
60 MED BALL SITUP 9/6 in pair
12 ROPE CLIMB i go you go
60 THRUSTERS empty bar

TRY TO RECORD THE BEST TIME

DAY 5

27.10.2017

WARMUP

MOBILITY

1 – CORE

3 x 8 barbell situp

2 – STRENGHT

in 15 mins find 5RM FS from the ground

3 – 3RFT

7 FS *rx 60/40 *sc 50/30
14 pullup
21 PLATE SITUP 15/10

score is time

DAY 4

26.10.2017

WARMUP

MOBILITY

work capacity

amrap 8′
30 wall ball 9/6
30 alt ktb snatch 24/16
200 mt run around

— 2′ active rest ( walk around ) —

amrap 8′
30 SDLHP 30/25
30 STOH 1 KTB 24/16
200 mt run around

— 2′ active rest ( walk around ) —

amrap 8′
30 squat snatch empty bar
30 pushup
200 mt run around

DAY 3

25.10.2017

WARMUP

MOBILITY

Power Endurance

every 20″ 1 PW CLEAN + 1 H PW CL
4′ @55% 1RM CL
– rest 2′-
3′ @60%
– REST 2′-
2′ @65%

–rest 4′–

every 20″ 1 PW CLEAN + 1 H PW CL
4′ @50% 1RM CL
– rest 1′-
3′ @52%
– REST 1′-
2′ @55%

Aerobic Power
10 t.c

10 rds
15 kcal bike –> PUSH VERY HARD !

DAY 2

24.10.2017

WARMUP

MOBILITY

FOR TIME

400 mt run/row or 800mt bike
100 mt farmer carrie 2ktb 32/24
800 mt run/row or 1600mt bike
100 mt farmer carrie 2 ktb 32/24
400 mt run/row or 800mt bike

DAY 1

23.10.2017

WARMUP

MOBILITY

FOR TIME

60 TTB
50 GHD SITUP
40 V-UP
30 STRICT PULLUP
20 PULLUP
10 BAR MU

DAY 6

21.10.2017

WARMUP

SATURDAY TEAM WOD X2

FOR TIME

120 PUSHUPS
100 DIPS
80 HSPU
60 BARBELL FLOOR PRESS *rx 60/40 *sc 50/30
40 JERKS
20 PUSH PRESS

DAY 5

20.10.2017

WARMUP

FOCUS ON BREATH

5 RFT

25 MT WALKING LUNGES 2 KTB 24 / 16
100 MT SHUTTLE RUN

time cap 30′

DAY 4

18.10.2017

WARMUP

MOBILITY

1 ) CORE
50 HOLLOW ROCK

2 ) STRENGHT

FRONT SQUAT
3-3-3-3-3-3-3

3 ) RUN 1 MILES