WOD

DAY 6

23.09.2017

WARMUP
MOBILITY

SATURDAY TEAM WOD

IN TEAM OF 2
100 RDS

1 DL 80/60
2 BURPEES
3 HSPU

time cap 30′

DAY 5

22.09.2017

WARMUP
MOBILITY

FOR TIME

120 DU
60 PW SN *rx 40/30 *sc 30/20
60 C2B
120 DU

time cap 30′

DAY 4

21.09.2017

WARMUP
MOBILITY

1 ) STRENGHT

3 x 16 ( 8 + 8 )
step up on box with barbell in front rack position

2 ) with running clock

A – amrap 8′

10 TTB
30 DU
–rest 4′ —

B – amrap 8′

WALL BALL 9/6
every break perform 15 abmat situp

DAY 3

20.09.2017

WARMUP
MOBILITY

OHS

5 – 5 – 5

SNATCH BALANCE

3 – 3 – 3

HANG SQUAT SNATCH

1 – 1 – 1

DAY 2

19.09.2017

WARMUP
MOBILITY

1 ) CORE
3 x 10+10 lateral leg elevation from plank

2 ) 6 RFT

24 air squat
24 pushup HR
24 walking lunge plate OH 10/5
400 mt run

time cap 30′

DAY 1

18.09.2017

WARMUP
MOBILITY

1 ) CORE
3 x 20 side crunch

2 ) 5 RFT each

in team of 2

30 kcal partner A
same time in L-SIT partner B

time cap 25′

DAY 5

15.09.17

Warmup
Mobility

for time
5 ROPE CLIMB
75 THRUSTERS empty bar
50 DIPS
5 ROPE CLIMB
50 OHS
75 IPEREXTENSION
5 ROPE CLIMB
time cap 30′

4.09.17

Warmup
Mobility

STRENGHT

FRONT SQUAT from rack
5-5-3-3-3-1-1-1-1

rest as needed btw sets

13.09.17

Warmup
Mobility

1 ) CORE
3 x 15 GHD SITUP

2) FOR TIME
50-40-30-20-10
PUSH UP
TTB
AS ktb 24/16

12.09.17

Warmup
Mobility

1 ) OLY LIFT
3-3-3-3-3-3
HANG POWER CLEAN

2) amrap 7′
3 HPWCL ,6,9,12….
5 BURPEES OVER THE BAR