“MURPH”
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
rx wearing vest 9/6kg
scaled no vest
Mese: Giugno 2019
28.06.2019
DAY 5
28.06.2019
warmup
CORE TRAINING
metcon
5 rounds for time
400mt run
20 burpees rotation 180*
time cap 25′
27.06.2019
DAY 4
27.06.2019
warmup
CORE TRAINING
1- STRENGHT
power clean & jerk
1 / 1 / 1 / 1 / 1 / 1 / 1
every 90″
2- FOR TIME
” GRACE “
30 clean & jerk *60/40 **40/25
26.06.2019
DAY 3
26.06.2019
warmup
team wod x3
FOR TIME
buy in 90 wall ball shot *9/6 **6/3
75 ( A+B ) partner DL *120/80 **100/50
while partner C hold in plank
50 ( A+B ) partner boxjump over 60/50
while partner C hold in handstand
25 hand stand pushup A/B/C rotate
cash out
90 wall ball shot 9/6
time cap 25 min
25.06.2019
DAY 2
25.06.2019
warmup
FOR TIME
10 rounds of
9 SDLHP *35/25 **30/20
35 DOUBLE UNDERS
24.06.2019
DAY 1
24.06.2019
warmup
TEAM WOD x 2
FOR TIME
42/30/18
burpees boxjump 60/50
toes to bar
60 syncrhro air squat
22.06.2019
DAY 6
22.06.2019
warmup
TEAM WOD x 2
FOR TIME
” double Diane “
42/30/18
deadlift *100/70 **70/50
hspu
400mt synchro run
21.06.2019
DAY 5
214.06.2019
warmup
for time
21/15/9/6 hang power snatch *35/25 **30/20
30 abmat situp
200mt carry the plate *25/15 **20/10
20.06.2019
DAY 4
20.06.2019
warmup
STRENGHT
BACK SQUAT
3.3.3.3
challenge weight
FOR TIME
in team of 2
5k ROW
change every 500mt
19.06.2019
DAY 3
19.06.2019
warmup
chipper wod
team wod x 2
FOR TIME
2 ROUNDS
50 WALL BALL SHOT 9/6
40 HANG POWER CLEAN *40/30 **30/20
30 TOES TO BAR
400mt RUN TOGHETHER