Mese: Marzo 2019

DAY 2

05.03.2019

warmup

core training

FOR TIME
30 STOH db right arm *22.5/15 **15/10
21 kcal ROW
30 STOH db left arm *22.5/15 **15/10
21 kcal ASSAULT BIKE
20 STOH db right arm
15 kcal ROW
20 STOH db left arm
15 kcal BIKE
10 STOH db right arm
9 kcal ROW
10 STOH db left arm
9 kcal BIKE

DAY 1

04.03.2019

warmup

team wod x 2

amrap 20′

16 toes to bar
24 burpees boxjump over 60/50
32 synchro air squat

DAY 6

02.03.2019

warmup

team wod x 2

amrap 24′

20 synchro OHS 20/15
30 BURPEES BOX JUMP OVER 60/50
200 mt FARMER CARRY 2 KTB 32/24

DAY 5

01.03.2019

warmup

OPEN WORKOUT 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans #1
25 toes-to-bars
50 double-unders
13 squat cleans #2
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans #3
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans #4
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans #5

Stop at 20 minutes.