WOD week From 07.08.17 to 12.07.17

LUN 07.08

1. Deadlift

Estabilsh a heavy 2 reps max of the day (focus on the technique)

2. TEAMS of 2:

AMRAP 15′

Partner One does AMRAP Wall Balls, while partner Two does a 60m (15m shuttle) farmer carry with 2 KB or dumb bells.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.

 

MAR 08.08

Conditioning:

6 round for time of:

5 strict C2B

8 DBs Thrusters @2×20/15

Accessory:

For quality

50 rope pullups

(Every 5 reps switch the top hand)

 

MER 09.08

AMRAP 14′

Ladder rope climb 2-4-6-8-10….

5m HSW

20 Alternate pistols squat

 

GIO 10.08

1.Power clean

1.1 Find your daily max

1.2 drop down to 70% and do 30 power clean 30 front squat 30 power jerk for time

Accessory:

Alternate DB PRESS

4×6/8 each arm

 

VEN 11.08

21-15-9

Snatch

Row cal

 

SAB 12.08

EMOM 30′

Min 1: 10x 10m shuttle run

Min 2: 7 thrusters @60/43

 

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SOLID BASE

 

Lunedì

From 0:00-3:00

2 rounds of:

– 10 kb/db one arm overhead lunges

– 10 chest ring row

From 3:00-6:00

2 rounds of:

– 12 kb/db one arm overhead lunges

– 12 chest ring row

From 6:00-9:00

2 rounds of:

– 14 kb/db one arm overhead lunges

– 14 chest ring row

Continua ad aumentare il numero di Rep di due ogni round con lo stesso carico fino a quando rimani dentro i 3′

 

Martedì

For time

21-15-9 Pull up

6-12-18 hang squat snatch

 

Mercoledì

For Time

Buy in 50 Double Unders

5round of

– 15 Thrusters

– 15 Pull Ups

– 15 Burpees

Buy Out 50 Double Unders

 

Giovedì

15 min AMRAP

– 20Alternate pistols

– 15 hollow rocks

– 10  Burpees

 

Venerdì

Benchmark barbara

5 Rounds For Time

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Squats

Rest 3 minutes between rounds. Add times from each round to get total time.

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