Mese: Gennaio 2019

DAY 1

07.01.2019

warmup

core training

for time
10-9-8-7-6-5-4-3-2-1
sumo deadlift @bw
10 hand stand pushup
15 kcal

time cap 25 min

DAY 6

05.01.2019

warmup

TEAM WOD X 2
for time

every team complete 200 kcal on assault bike

partner A : on bike

partner B : 4 PW CL heavy
                    8 TTB
                      12 WB SHOT 9/6

A – B alternate work

time cap 25′

DAY 6

05.01.2019

warmup

TEAM WOD X 2
for time

every team complete 200 kcal on assault bike

partner A : on bike

partner B : 4 PW CL heavy
                    8 TTB
                      12 WB SHOT 9/6

A – B alternate work

time cap 25′

DAY 5

04.01.2019

warmup

core training

FOR TIME

buy in 50 wall ball shot 9/6
directly into

21/15/9
clean & jerk 30/20
box jump 60/50

–rest 3′–

3 rounds
5 burpuues 180* rotation
20 double under

time cap 25′

DAY 4

02.01.2019

warmup

tecnica weight lifting

E2MOM x 5 set
3 hang squat clean
build an heavy set

5 RFT
5 hang power clean *60/40 **50/30
7 toes to bar
9 lateral bar burpees

time cap 17′

DAY 3

02.01.2019

warmup

core training

10 rounds for time

1 snatch *50/35 **40/25
2 clean & jerk
30 double under

time cap 20′