DAY 4
05.10.2017
WARMUP
MOBILITY
1 STREGNHT GYMNASTIC
M.E. STRICT PULLUP – 1 ATTEMPT
2 EMOM 9′ strict pullup
0′ 40% ME
1′ 35%
2′ 30%
repeat
3 AMRAP 12′
20 wb shot 9/6
15 pullup
10 alt pistol squat
score is total rds & reps
WOD
04.10.2017
DAY 3
04.10.2017
WARMUP
MOBILITY
FOR TIME
2K ROW
2K BIKE
2K RUN
2K BIKE
CASH OUT 100 BODY ROCK WITH BUMPER PLATE 5/2.5
03.10.2017
DAY 2
03.10.2017
WARMUP
MOBILITY
1 – CORE
tuck crunch 3 x 10+10
2 – STRENGHT
5 rds
5 BENCH PRESS 75% 1RM
30 DU
5 STRICT HSPU
-REST 2’BTS-
3 – FOR TIME
1 K ROW
2 K BIKE
02.10.2017
DAY 1
02.10.2017
WARMUP
MOBILITY
1 – CORE
TABATA PLANK – SIDE PLANK
2 – STRENGHT DEADLIFT
10-8-8-4-4-4-4-1-1-1-1
3 – EMOM 10′
3 DL *rx 100/70 *sc 70/50
3 BURPEES BJ 60/50
30.09.2017
DAY 6
30.09.2017
WARMUP
SATURDAY TEAM WOD
IN TEAM OF 2
30 PW CL 60/40 40/30
30 BJ OVER 60/50
30 SYNCHRO BURPEES
2 K ROW/RUN or 3K BIKE
30 MED BALL SITUP 9/6
29.09.2017
DAY 5
29.09.2017
WARMUP
MOBILITY
ACTIVATION
3 x 10 KTB STRICT PRESS SEATED ON THE FLOOR
emom 15′
5 box squat
ACCESSORY
3 X 8+8 2 KTB IN FRONT RACK POSITION
BULGARIAN SPLIT SQUAT
28.09.2017
DAY 4
28.09.2017
WARMUP
MOBILITY
SKILL
RING ROW – FALSE GRIP – RING DIP
FOR TIME
21-15-9
BAR MUSCLE UP
ALTERNATING KTB SNATCH
ACCESSORY
3 x 10 FRENCH PRESS
3 x MAX BARBELL CURL & PRESS
27.09.2017
DAY 3
27.09.2017
WARMUP
MOBILITY
0′ – 10′
1 K ROW / 2 MILES BIKE
12-9-6
SDLHP *30/20
WALL BALL
-REST 2′-
12′ – 22′
1 K ROW / 2 MILES BIKE
12-9-6
THRUSTERS *30/20
PULLUP
-REST 2′-
24′ – 34′
1 K ROW / 2 MILES BIKE
12-9-6
STOH * 30/20
TTB
26.09.2017
DAY 2
26.09.2017
WARMUP
MOBILITY
1 ) STRENGHT – SDLHP
8-8-4-4-4-1-1-1-1
2 ) AMRAP 12′
400 MT ROW/BIKE
10 TTB
20 PISTOL SQUAT
25.09.2017
DAY 1
25.09.2017
WARMUP
MOBILITY
SKILL
MED BALL CLEAN
WALL BALL SHOT
FOR TIME
50 WB SHOT 9/6
15 SQ CLEAN *rx 60/30 *sc 50/25
50 WB SHOT
10 SQ CL *rx 70/35 *sc 55/30
50 WB SHOT
5 SQ CL *rx 80/40 *sc 60/35