Mese: Novembre 2018

DAY 5

16.11.2018

Warmup

EMOM 12′

ODD : 6 SOTT PRESS

EVEN: 12 CROSSED TOE TO BAR

for time
100 split jerk ( light weight )

every 1’30” 10 pushup hand realese

DAY 4

15.11.2018

Warmup

core training

“ANNIE”
for time

50-40-30-20-10
double unders
ab mat situp

DAY 2

13.11.2018

Warmup

core training

amrap 7′ #1
7 pullup
14 kcal
21 ktb american swing

rest 3′

amrap 7’#2
7 toes to ring
14 ring dip
21 kcal

DAY 1

12.11.2018

Warmup

for time

50 regular burpees
100 wall ball shot 9/6
150 boxjump 60/50

time cap 30′

DAY 6

10.11.2018

Warmup

team wod for time :

24 syncro ttb
24 syncro burpees
24 syncro pullup
24 boxjump ” i go you go “
24 hand stand pushup each
24 double under each ( 48 s.u. )
24 ring dip each
24 american swing each*24/16 **16/12
24 alternated pistol squat in pairs
24 kcal each ( A work , B hold in plank )

DAY 5

09.11.2018

Warmup

1- strenght
in 12′ find your heavy set
5 x 3 push press from rack

2- 5 rft

7 pushup hr
14 dumbell snatch alternat

DAY 4

08.11.2018

Warmup

for time

21.15.9
thrusters *40/30**30/20***20/15
lateral bar burpees

rest 5′

15.12.9
over head squat
lateral bar burpees

score is total time

DAY 3

07.11.2018

Warmup

team wod x 2
for time

100 Deadlift
80 power clean
60 front squat
40 shoulder to over head
20 sumo deadlift highpull

same weight oh the barbell for alla exercises
*60/40
**50/30
***40/20

DAY 2

06.11.2018

Warmup

a – every 1’30”

1 power clean + 2 squat clean @ 70%

b – 3 rounds for time

6 chest to bar pullup
12 power snatch *35/25 **30/20
18 toes to bar
36 double under

time cap 15′

DAY 1

05.11.2018

Warmup

a – team work

carry D ball @50/30 3 x 20 mt each

b – chipper wod
for time

21 burpees pullup
42 medball situp 9/6
21 pushup hr
42 wall ball shot 9/6
21 ring dip
42 boxjump 60/50
21 plyolunges alt
42 american swing 24/16