Mese: Ottobre 2019

DAY 2

08.10.2019

warmup

a. STREGHT
BACK SQUAT
5 / 5 / 3 / 3
every 2’30”

b. FOR TIME
6 RDS
10 DL
10 H PW CL
10 P PR

rx 40/30
scl 30/20
beg 20/15

DAY 6

04.10.2019

TEAM WOD OF 2

“DOUBLE CHIPPER “

2 ROUNDS OF

40mt SLED PULL 60/40
40 KCAL BIKE
40 PISTOL SQUAT
80mt FARMER CARRY 2 KTB 32/24
40 PISTOL SQUAT
40 KCAL BIKE
40mt SLED PULL

DAY 5

04.10.2019

M

warmup

core strenght

IN TEAM WOD x 2
2 rounds

amrap 12′
2K ROW
max du /su

rest 3′ bt/r

DAY 4

03.10.2019

W M

warmup

A. strenght
front squat
6 set x 4 reps
every2’30”

B. metcon
4 rft
15 hang power snatch
20 lateral bar burpees

time cap 16′

RX 35/25
SCL 30/20
BEG 20/15

DAY 3

02.10.2019

M W

4 set

3 min amrap

18 ktb swing
15 thruster
max wall ball shot 9/6

-rest 3min-

RX ktb 24/16 – ths 35/25
SCL ktb 16/12 – ths 25/20
BEG ktb 12/8 – ths 20/15

DAY 2

01.10.2019

M G W

TEAM OF TWO
FOR TIME

200mt synchro run
30/24/18/24/30
hang power clean
box jump 60/50

time cap 23′

RX 40/30
SCL 30/20
BEGINNER 20/15