Mese: Maggio 2018

16.05.2018

warmup

mobility

For Time:

15-12-9

Power Snatch *40/30 **35/25
Overhead Squats
Pull-ups

15.05.2018

warmup

mobility

5 RDS
on the 4mins :

30 alternating pistol squat
20 american swing ktb *24/16 **16/12
10 boxjump over 60/50

14.05.2018

warmup

mobility

For Time:

10-9-8-7-6-5-4-3-2-1:

Clean and Jerks *50/35 **40/25

30 Double Unders After Each Set

11.05.2018

warmup

mobility

AMRAP 13:

50 Alternating Dumbbell Snatches *22,5/15 **15/10
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

10.05.2018

warmup

mobility

ENDURANCE

3 Rounds:

3:00 Calorie Row

2:00 Calorie Schwinn Bike

1:00 Sit-Ups

Rest 2 Minutes Between Rounds

09.05.2018

warmup

mobility

1 – in 15′ Build to a Heavy Complex
3 Position Power Clean + Split Jerk

2 – 3 Rounds For Time:

10 Clean and Jerks *60/40 **50/30
500 Meter Ror or 40/28 kcal bike

08.05.2018

warmup

mobility

1 – Deadlift

in 15′ build an heavy Set of 3

2 – AMRAP 15:

60 Double Unders
30 Wallballs 9/6
15 Deadlifts *110/75 **80/50

07.05.2018

warmup

mobility

AMRAP 3:
21 Lateral Barbell Burpees
21 Overhead Squats *30/25 **25/20
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
18 Lateral Barbell Burpees
18 Overhead Squats *40/30 **30/22,5
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
15 Lateral Barbell Burpees
15 Overhead Squats *50/35 **35/25
Max Calorie Bike or Row

rest 3 minutes

AMRAP 3:
12 Lateral Barbell Burpees
12 Overhead Squats *60/40 **40/27,5
Max Calorie Bike or Row

05.05.2018

warmup

mobility

Teams of 2- 3

For Time :

400 Meter med ball Run 9/6

100 Deadlifts *

400 Meter med ball Run

80 Hang Power Cleans *

400 Meter med ball Run

60 Front Squats *

400 Meter med ball Run

40 Push Jerks *

400 Meter med ball Run

20 Clusters *
*you chose weight

04.05.2018

warmup

mobility

WOD 2 QUALIFIER LBB 2018

12′ time cap

-2a for time
500 mt row ( tie break )
then 40 burpees over the rower

in the time remaining

-2b 1 RM clean complex
1 clean
1 front squat
1 shoulder to over head