WOD

DAY 5
02.06.2017

WARMUP
MOBILITY

1 ) SNATCH PRIMER

3 SET climb weight
3 muscle snatch
3 OH squat
3 snatch balance

start with empty bar

2 ) SQUAT SNATCH
7 SETS
every 1’30”
1 hi hang squat snatch
1 hang squat snatch
1 squat snatch

find your heavy complex

3 ) time cap 12 mins

30 hang PW CL *rx 50/30 *sc 40/25
30 boxjump 60/50
30 DU

20
20
20

10
10
10

DAY 4

1.06.2017

Warmup
Mobility

1 ) CORE STRENGHT
3 RDS 8 + 8 DUMBELL OH LUNGES

2 ) WEIGHT LIFTING

5 SETS from rack

5 STRICT PRESS +
5 FRONT SQUAT +
5 DL

3 ) 3 RFT

27 PW SN , 21 TTB , 15 BURPEES
21 PW SN , 15 TTB , 9 BURPEES
15 PW SN , 9 TTB , 7 BURPEES

DAY 3

31.05.2017

Warmup
Mobility

1 ) STRENGHT
3 RDS 8 DUMBELL PRESS seated on the floor +
20″ hold HS

2 ) OLYMPIC LIFT

EMOM 8′

1 PW CL
1 H SQ CL
1 SQ CL
1 FR SQ

*climb weight 

3 ) FOR TIME

7 H SQ CL + 3 PJ
6 H SQ CL + 4 PJ
5 H SQ CL + 5 PJ
4 H SQ CL + 6 PJ
3 H SQ CL + 7 PJ

@50% 1RM CL&J

DAY 2

30.05.2017

Warmup
Mobility

1 ) For Time
21 – 15 – 9
Deadlift *RX 100/70 *sc 70/50
Kcal

2 ) MID LINE

EMOM 12′

0′ 30 DU
1′ 15 GHD Situp
2′ 15/12 Kcal Rower

3 ) cashout

3′ PLANK

DAY 1

29.05.2017

Warmup
Mobility

1 ) CORE
tabata hollow / arch position

2 ) GYMNASTIC STRENGHT

EMOM 10′

5 ring row tempo

3 ) CONDITIONING
amrap 5′
15 kcal
15 wallball shots

– rest 3′-

amrap 5′
15 burpees
15 american swing ktb 24/16

– rest 3′ –

15 Sumo Deadlift High Pulls 35/25
15 Over head Squats 35/25

DAY 6

27.05.2017

Warmup
Mobility

SATURDAY

CHIPPER WOD for time

100 Double unders
50 toes to bar
100 Lunges ots plate OH 10/5
50 weighted Crunches 20/10
100 Wall Balls 9/6
50 weighted good morning 20/10
100 Lunges ots plate OH
50 Toes to bar
100 Double unders

DAY 5

26.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
20 mt carry KTB OH ( L & R )
6 + 6 Cossack Squat

2 ) STRENGHT – Front Squat

in 12′ find your 1RM

3 ) CONDITIONING

“i Fantastici 4 “

3RFT

21 kCAL Bike / Rower
18 WB shot 9/6
15 AS ktb 24/16
12 Burpees

DAY 4

25.05.2017

20 ROUNDS FOR TIME

200 Mt RUN or ROW
5   Pullup
10 Pushup
15 Air Squat

DAY 3

24.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
7 presses behind neck +
30″ hold in hollow position

2 ) STRENGHT – Push Press
every 1’30”
on the 0′ 5reps @50% 3rm last week
1’30” 4reps @60%
3′ 3reps @70%
4’30” 3reps @75%
6′ 2reps @80%
7’30” 1reps @85%
till 12’build HEAVY SINGLE

3 ) CONDITIONING

FOR TIME
9 pullups + 9 thrusters *rx 43/30 *sc 35/25
15 pullups + 15 thrusters
21 pullups + 21 thrusters

DAY 2

23.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
8 suitecase DL ( L& R ) +
8 step-up double ktb ( 4 + 4 )

2 ) EMOM 12′
3 heavy DEADLIFTS
3 kipping HSPU

3 ) CONDITIONING

3 ROUNDS FOR TIME

500 MT ROW
12 DL *rx 100/70 *sc 70/50
12 burpees bj 60/50