ottobre 31, 2018
- Warm-up**
- 6 min AMRAP
- - 3 push-up
- - 6 squat
- - 9 sit-up
- “HALLOWOD”
- For Time
- 10 Burpees
- 31 Russian Kettlebell Swings
- (28/24)
- 10 Burpees
- 31 Box Jumps (60/50)
- 10 Burpees
- 31 Push Presses (35/25)
- 10 Burpees
- 31 Pull-Ups
- 10 Burpees
- 31 Ball Slams (12/8)
- 10 Burpees
- 31 Dumbbell Snatches
- (22,5/15)
- 1031 meter Row
- (ct: 30 min)
- ** no make-up? more warm-up:
- - 30 extra burpees
ottobre 30, 2018
- Warm-up: 5 rft of:
- 5 walk the floor
- 10 alt. V-up
- 30” oh plate hold
- WOD: 1776
- - 4 rounds for time -
- 17 overhead walking lunges
- (20/12 kg plate/DB)
- 7 ring dip
- 6 thruster (60/40)
- CT: 12 min
- Cash-out:
- BRING SALLY OHS
- (empty bar)
ottobre 29, 2018
- Warm-up: 5 two-min rounds of:
- - 5 push-up
- - 10 squat
- - 12 sit-up
- - 20 jumpin jack
- (rest rem. Time)
- WOD: 300
- 10 ROUNDS FOR TIME
- 5 strict ctb pull-up
- 10 dumbbell movement**
- (30/22,5 Dbs)
- 15 GHD sit-up
- **
- 1-push-press
- 2-burpees
- 3-power clean
- 4-bench press
- 5-lunges
- 6-front squat
- 7-bent over row
- 8-alt. Snatch
- 9- deadlift
- 10-thruster
- CT: 25 min
ottobre 27, 2018
- Warm-up: 5 rft of:
- - 7 medball clean (9/6)
- - 10 V-up
- - 20 DU (60 SU)
- WOD: FOR TIME (with a partner)
- - 100 pull-up
- (switch @ every fail)
- - 100 thruster (40/25)
- (switch @ every drop)
- - 100 cal row
- (switch after 10 cal)
- (CT: 25 min)
ottobre 26, 2018
- Warm-up and mobility With pipe
- TECHNIQUE:
- (pipe/e.bar/light weight)
- Snatch complex
- - 3 high pull
- - 1 power snatch
- -1 overhead squat
- - 1 snatch balance
- - 1 squat snatch
- EMOM 15 min:
- - 1 squat snatch
- (power + ohs)
- WOD: AMRAP in 7 min of:
- - 1/2/3...deadlift (80/50)
- - 10 push-up
- - 15 sit-up
ottobre 25, 2018
- Warm-up w. Pipe
- ten 30”-rounds of:
- - burpees box jump
- - 30” rest
- WOD: on a 24 min clock
- From 0:00-2:00:
- - 10 overhead squat (40/25)
- - 10 pull-up
- From 2:00-4:00
- - 11 OHS
- - 11 pull-up
- From 4.00 to 6,00
- - 12 OHS
- - 12 pull-up
- ...
- Add 1 rep for each exercise
- for every 2-min round
- (if you fail perform the remaining
- time as an AMRAP with
- The last set of reps performed)
ottobre 24, 2018
- Warm-up: AMRAP in 8 min of:
- 5 elephant walk
- 15 air squat
- 12 seated leg raise over dumbbell*
- EMOM 12 min
- - odd: 30” handstand hold
- - even: 12 renegade row (12,5/8 Kg dumbbells)*
- WOD: KAREN
- - for time -
- - 150 wall ball shot
- (M: 9Kg, W: 6Kg)
- - CT: 10 min -
ottobre 23, 2018
ottobre 22, 2018
- Warm-up & mobility w. Pipe
- ..then..
- 4 rft of:
- - 10 lateral squat
- - 5 pike push-up
- - 20” hbp
- WOD: for time
- - 21 back squats (70% 1 RM)
- - 15 GHD sit-up
- (30 sit-up)
- - 15 GHD back extension
- (30 superman)
- - 15 back squat
- - 12 GHD sit-up
- (24 sit-up)
- - 12 GHD back extension
- (24 superman)
- - 9 back squat
- - 9 GHD sit-up
- (18 sit-up)
- - 9 GHD back extension
- (18 superman)
ottobre 20, 2018
- Warm-up: four rounds for reps
- 30” air squat
- 30” jumpin jack
- 30” sit-up
- 60” rest
- WOD: on a 22’ clock:
- 5 rounds of:
- - 10 deadlift (100/70)
- - 15 toes to bar
- - 20 wall ball shots (9/6)
- ..then..
- AMRAP in rem. Time:
- 3 D-ball over shoulders (50/30)
- 25 mt farmer’s walk (50/30)
ottobre 19, 2018
- Warm-up: 4 rft of:
- 10 KB pass-through
- 10 thruster (empty bar)
- 10 plank openings
- WOD: 7 RFT of:
- - 8 DB overhead squat (20/15)
- (switch after 4 reps)
- - 2 wall climb
- - 12 box jump (60/50)
- (CT: 15 min)
- CASH-OUT:
- Hang from a bar for 6 minutes
- Perform 10 burpees every time you drop
- (CT 9 min)
ottobre 18, 2018
- Warm-up: 5 rft of:
- - 10 back extension
- - 8 box jump
- - 10 floor wipers
- EMOM 12 min
- - complex (incr weight)
- - deadlift
- - hang power clean
- - hang squat clean
- - front squat
- - thruster
- WOD: for time:
- - 1000/800 mt row
- - 30 dumbbells box step over
- (17,5 / 12,5 kg DB’s)
- - 10 rope climb
- (CT 12 min)