WOD

DAY 5

11.08.2017

Warmup
Mobility

5 RDS

200 mt FARMER CARRY 2 PLATES
20 PUSH UP ON THE PLATE
10 PUSH JERK *rx 60/40 *sc 50/30

TIME CAP 30′

DAY 4

09.08.2017

Warmup
Mobility

ENDURANCE

4 RDS

30 KCAL
20 HANG POWER CLEAN *rx 60/40 *sc 50/30
10 BURPEES BOXJUMP 60/50

then 1 mile RUN

TIME CAP 30′

DAY 2

08.08.2017

Warmup
Mobility

1 ) STRENGHT – DL

7-7-7-7-7

REST 90″ BTW SETS

2 ) amrap 7′
3 DL *rx 100/70 *sc 70/50
6 BJ over 60/50
12 PULLUPS

DAY 1

07.08.2017

Warmup
Mobility

1 ) 17.5
10 RFT

9 THRUSTERS *rx 40/30 **sc 30/20
35 DU

DAY 5

04.08.2017

Warmup
Mobility

1 ) OLY LIFT
7 sets

every 1’30”
2 CL & J ( 1 from the ground , 1 from the knees )
start from 50% 1RM , to 75%

2 ) 60mt farmer carry double eavy ktb ( work/rest 1:1 )

3 ) FLOOR PRESS with ktb
5-4-3-4-5

4 ) 1 x 100 abmat situp

DAY 4

3.08.2017

Warmup
Mobility

Strength Endurance 
6 sets:

3x deadlifts at 225/185,
6x box jumps step down (70/60)
12x (heels hits butt)
200m row at max effort
24x air squats at very slow recovery pace

No rest b/t reps &
4min of rest b/t rounds

DAY 3

2.08.2017

Warmup
Mobility

1 ) GYMNASTIC
TABATA L-SIT ON THE BAR

2 ) STRENGHT
EVERY 2mins x 6 RDS
3 WALL CLIMB
4 DL 60/40 – 50/30
5 FS ( same weight )

3 ) CONDITIONING RFT
work/rest 1:1
double ktb
10 RUSSIAN SWING
10 FRONT SQUAT
10 PUSH PRESS
10 PENDLEY ROW
20 MT carry in front rack position

DAY 2

1.08.2017

Warmup
Mobility

1 ) CORE TRAINING
3 x 15 barbell situp

2 ) STRENGHT
EMOM 12′
even : 3 strict pullup ( 3″ hold in top position )
odd : 3 push jerk ( start from 50% 1rm )

3 ) CONDITIONING
amrap 15′
5 CLUSTER 40/30
10 BURPEES OVER THE BAR
20 AS 24/16

DAY 1

31.07.2017

Warmup
Mobility

1 ) SKILL
PRACTICE HAND STAND & HAND STAND WALK

2 ) TIME CAP 20′
4 ROUNDS
400 MT ROW
15 HSPU
12 PULLUPS
9 TTB