Mese: Gennaio 2019

DAY 6

19.01.2019

warmup

FOR TIME

team wod x 2

100 double unders or 300 single under
100 wall ball shot 9/6
75 double unders or 225 single unders
75 partner dead lift
50 double unders or 150 single unders
50 wall ball shot 9/6
25 double unders or 75 single unders
25 partner deadlift

per essere valida l’esecuzione di DU E WB
il partner deve stare in STATIC DEADLIFT

DAY 5

18.01.2019

warmup

core training

CHIPPER WOD
for time

20 duoble ktb DL *32/24 **24/16
30 box jump over 60/50
40 burpees
50 toes to bar
20 shoulder to over head *50/30 **40/25
25 front squat
30 hang power clean
35 thrusters

time cap 20′

DAY 4

17.01.2019

warmup

core training

3 rounds for time

16 mt 2db front rack walking lunges *22.5/15 **17.5/12.5 ***15/10
4 rope climb
4 wall climb

DAY 3

16.01.2019

warmup

for time

3 RNDS
20 KCAL / 10 LAPS RUN
15 PULLUP
time cap 9′

rest 3′

3 RNDS
20 KCAL / 10 LAPS RUN
12 TOES TO BAR
time cap 9ì

rest 3′

3 RNDS
20 KCAL / 10 LAPS RUN
9 CHEST TO BAR
time cap 9′

DAY 2

15.01.2019

warmup

core training

tecnica  gymnastic & WL

For Time
21-18-15-12-9 hspu
7 power clean *60/40 **50/35 ***40/25
14 american swing *24/16 **16/12 ***12/8

DAY 1

14.01.2019

warmup

core training

tecnica WL

team wod x 2

amrap 7′
max reps of hang squat snatch*30/20**20/15
* one athlete works at a time , the other component
hold the bar in overhead top position.
every time a component drop the bar , you must do 5 regular burpees

DAY 5

11.01.2019

warmup

emom 8′
even : 10 step up box 60/50
odd : 10 pushuip hr

METCON

3 ROUND FOR TIME

3 squat clean thrusters *50/35 **40/30
6 sumo deadlift high pull
12 ring dip
24 wall ball shot 9/6
48 double unders

time cap 20′

DAY 4

10.01.2019

warmup

core training

tecnica gymnastic

FOR TIME
18.15.12.9
kcal
hang power clean *50/35 **40/25
toes to bar

time cap 20′

DAY 3

09.01.2019

warmup

mobility

1 – STRENGHT
in 15min find your heavy PRESS COMPLEX

5 X 1 STRICT PRESS +
2 PUSH PRESS +
+ PUSH JERK

2 – METCON
5 rds for time

15 american swing *24/16 **16/12
5+5 power clean 1 dumbell *22.5/15 **17.5/12.5
30 double under

rest 1′ btw sets
SCORE IS TOTAL TIME

DAY 2

08.01.2019

warmup

core training

1 – double tabata
PULLUP
PUSHUP
alternated

score is total reps

2 – for time

5 wall ball shot 9/6
20mt walking lunges plate OH 10/5

5 burpees
20mt walking lunges plate OH 10/5

10 wall ball shot 9/6
20mt walking lunges plate OH 10/5

10 burpees
20mt walking lunges plate OH 10/5

15 wall ball shot 9/6
20mt walking lunges plate OH 10/5

15 burpees
20mt walking lunges plate OH 10/5

10 wall ball shot 9/6
20mt walking lunges plate OH 10/5

10 burpees
20mt walking lunges plate OH 10/5

5 wall ball shot 9/6
20mt walking lunges plate OH 10/5

5 burpees
20mt walking lunges plate OH 10/5