09-01-18 Subota
"Core blast"
Team of 2, 3 rounds for time:
60 BJO 61/50 cm
40 DL 100/60 kg
20 Burpee pull ups
08-31-18 Petak
EMOM 28'
1st: 100-200 m run
2nd: 15-20 wall balls
3rd: 12-20 double db/kb push presses
4th: rest
08-30-18 Četvrtak
Strength:
10RM Front rack lunges
WOD
"(Un)broken"
AMRAP 5'
KBS 24/16 kg
Every break 5 strict pull ups
2' rest
AMRAP 5'
Overhead lunges 45/30 kg
Every break 15 V-ups
08-29-18 Sreda
"Ghost"
6 rounds for max reps:
1' SDLHP 24/16 kg
1' Burpees
1' DU/SU
1' rest
Core accessory:
EMOM 6'
Odd: 30" Medball russian twists
Even: 20" Side plank, right
10" rest
20" Side plank, left
10" rest
8-28-18 Utorak
WOD
"Mike 30"
In teams of 2;
8 rounds for time:
28 Box jump overs 61/50 cm
20 Burpees over bar
18 Thrusters 40/25 kg
In the remaining time AMRAP of:
Wall balls 9/6 kg
Time cap: 30'
Result 1: time
Result 2: amrap
8-27-18 Ponedeljak
Weightlifting/Practice
In 10'-12' find:
1RM Power clean
WOD
"Grip it, rip it"
Team of 2, AMRAP 12'
Athlete 1: Pull up bar hang hold
(Hollow body)
Athlete 2: 5 Power cleans 60/40 kg
10 Push ups
15 Air squats
*Athletes can switch after 5/10/15 reps are completed.
8-25-18 Subota
WOD
In Teams of 2
AMRAP 30'
400m Run
30 Deadlift 50/35 kg
20 Pull Ups
10 Bear Complex
08-24-18 Petak
In Teams of 2
5 Rounds FT:
50 Abmat sit ups
40 Box jump
30 KB swing
20 Ttb
10 Burpee
Cap: 30'
08-23-18 Cetvrtak
Practice gymnastics:
Emom 10'
1-40" Pistols Squat
2-40" Handstand Hold
WOD
For time:
10 rounds:
30 Du's/60 Su's
15 Goblet squat 24/16kg
10 HR Push Ups
Cap:22'
08-22-18 Sreda
5x5 Deadstop Deadlift
2' rest between series
20' for Strenght (not for time)
WOD For Time:
30-20-10
Thruster Plate 20/10
Burpee on plate
Cap: 10'
