DAY 4
18.07.2019
warmup
STRENGHT
5 x 5 DEADLIFT
new rnd every 3′
challenge weight
METCON
4 rft
12 hspu
12 burpees hr
400mt run/row/sky or 800mt bike
time cap 16′
Mese: Luglio 2019
17.07.2019
DAY 3
17.07.2019
warmup
RUN
2 X 600mt rest 1′ btw/rds
rest 2′
3 x 300mt rest 1′ btw/rds
rest 2′
4 x 200mt rest 1′ btw/rds
score is total time
16.07.2019
DAY 2
16.07.2019
warmup
“JACINTO STORM”
for time
80 double unders
80 air squats
80 pushups
80 pullups
80 wall ball 9/6
80 ktb swings 24/16
80 deadlifts 40/30
80 double unders
time cap 30 mins
15.07.2019
DAY 1
15.07.2019
warmup
core training
team wod x 2
FOR TIME
200 double unders
then
36 / 30 / 24 pullups
15 thrusters *40/30 **30/15
then
100 synchro situp
12.07.2019
DAY 5
12.07.2019
warmup
team wod x 2
A amrap 8′
42 double unders
30 push press *40*25 **30/2
18 barbell pushup
rest 4′
B amrap 8′
42 double unders
30 ground to over head plate*20/10 **10/5
18 pullup
11.07.2019
DAY 4
11.07.2019
warmup
team wod x 2
FOR TIME
A – 9 SQUAT CLEAN *60/40 **50/30 ***40/25
B – 15 BURPEES BOX JUMP OVER 60/50
time cap 25′
10.07.2019
DAY 3
10.07.2019
warmup
core training
TEAM WOD X 2
for time
600mt row/sky or 1200mt bike
500mt row/sky or 1000mt bike
400mt row/sky or 800mt bike
300mt row/sky or 600mt bike
200mt row/sky or 400mt bike
tot 2k row/sky or 4k bike
-STRENGHT
PUSH PRESS
4/4/4/4
rest 2′
09.07.2019
DAY 2
09.07.2019
warmup
A – STRENGHT
BACK SQUAT 6 / 6 / 6 / 6
rest 2′
B – METCON
4 rounds for time
400 mt RUN
21 V-UP
15 AMERICAN SWING *32/24 **24/16
08.07.2019
DAY 1
08.07.2019
warmup
team wod x 2
amrap 20′
30 wall ball shot 9/6
20 dual ktb deadlift *32/24 **24/16
10 pushup hand release
05.07.2019
DAY 5
05.07.2019
warmup
core training
EMOM 18′:
0′ 3 BARMU / 6 C2B / 9 PULLUP
1′ 15 SDLHP ktb /* **/
2′ 10/8 kcal
repeat