Mese: Giugno 2019

DAY 1

17.06.2019

warmup

core training

team wod x 2
“i go you go”
amrap 18′

6 devil press 2db *22.5/15 **15/10
8 2db step over box 60/50

DAY 5

14.06.2019

warmup

skill

AMRAP 20′
2 bar muscle up
4 wall climb
24mt walking lunges

DAY 4

13.06.2019

warmup

mobility

FOR TIME

27/21/15/9 front squat *40/30 **30/20
15 lateral bar burpees
30 double unders

DAY 3

12.06.2019

warmup

mobility

5 ROUNDS FOR TIME

15 BOXJUMP 60/50
12 POWER SNATCHES *35/35 **30/20
9 TOES TO BAR

DAY 2

11.06.2019

warmup

METCON
AMRAP 3′
200mt run outdoor
8 pullup
max reps dual ktb thrusters *24/16 **16/12

rest 3′

score is numbers of THRUSTERS

DAY 1

10.06.2019

warmup

FOR TIME
4 rounds

50 double unders
25 abmat situp
10 ring dip

DAY 6

08.06.2019

warmup

“DORIE”
MEMORIAL HERO WOD
team wod x

AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

Partner B performs:
Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

DAY 5

07.06.2019

warmup

core training

EMOM 16′
1′ max kcal bike
2′ max step over box 1db *22.5/15 **15/10
3′ max alternating db snatch
4′ REST

score is total reps

DAY 4

06.06.2019

warmup

TEAM WOD X 2
4 rounds for time

40/30 kcal
20 hang power clean *50/35 **40/25

time cap 18′

accessory work:
3 x 10 barbell row supinated grip
rest 2′

DAY 3

05.06.2019

warmup

core training

FOR TIME
10 rounds of

200mt RUN
5 T2B
10 PUSHUP
15 AIR SQUAT