DAY 4
31.10.2019
W M
warmup
TEAM WOD X 2
20 rnds for time
a. 10 floor press 2db +
10 deadlift 2db
b. max reps wall ball shot
RX 20/15 wb 9/6
SC 15/10
BEG 10/6 wb 6/3
Mese: Ottobre 2019
30.10.2019
DAY 3
30.10.2019
W G
warmup
A FRONT SQUAT
5/5/5/5
START EVERY 2:00
B. FOR TIME
30.20.10
CJ
PULL UP
TIME CAP 20
RX 40/30
SC 30/20
BEG 20/15
29.10.2019
DAY 2
29.10.2019
M
warmup
core training
FOR TIME
10.20.30.40.50
kcal bike
kcal row
28.10.2019
DAY 1
28.10.2019
M G W
warmup
amrap 15′
3.6.9.12….
american swing ktb
power clean
burpees otb
RX 40/30
SCL 30/20
BEG 20/15
26.10.2019
DAY 6
26.10.2019
warmup
W-G
TEAM OF 2 CHANGE AS NEED
FOR TIME
42/30/18
KTB RENEGADE ROW *16/12 **12/8
KTB PUSH PRESS
EVERY ROUND TEAM PERFORM
40 MT WALKING LUNGE 1 KTB FR
25.10.2019
DAY 5
25.10.2019
warmup
OPEN WORKOUT 20.3
For time:
21 deadlifts *102/70 **61/43 ***40/20
21 *handstand push-ups **pushup hand release
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts *143/115 **83/61 ***50/30
15mt *handstand walk **bear crawl
15 deadlifts
15mt handstand walk
9 deadlifts
15mt handstand walk
Time cap: 9 min.
24.10.2019
DAY 4
24.10.2019
warmup
A.strenght
SHOULDER PRESS
3 SET 10 REP
B. 6 ROUNDS FOR TIME
9 SDLHP
12 T2B
15 BJO 60/50
RX : 40/30
SCL: 30/20
BEG: 20/15
23.10.2019
DAY 3
23.10.2019
warmup
team of two
4 round
500mt ROW
15 SYNCHRO BURPEES
1 rnd each of
6 db DL
5 db HPC
4 db fr sq
RX 20/15
SCL 15/10
BEG 10/6
22.10.2019
DAY 2
21.10.2019
warmup
4 round for time
15 power snatch
12 hang squat snatch
9 over head squat
RX 40/30
SCL 30/20
BEG 20/15
cash out
3 set
20 ghd hip extension
21.10.2019
DAY 1
21.10.2019
warmup
TEAM WOD X3 ( A/B/C )
FOR TIME
3 RDS OF
27 DEVIL PRESS 2DB
27 PULLUP
then
3 RDS OF
21 HANG SQUAT CLEAN 2DB
21 TOES TO BAR
DURING the workout
each team must complete
5K ROW or 10K ASSAULT BIKE
RX 20/15
SCL 15/10
BEG 10/6