Mese: Febbraio 2020

DAY 6

29.02.2020

warmup

” THE SEVEN “

FOR TIME

7 rounds of

7 HSPU
7 THS 45/30
7 KTE
7 DL 90/60
7 BURPEES
7 KETTLEBELL SWING 24/16
7 pULLUPS

DAY 2

25.02.2020

warmup

in 7′ work to find an heavy set of
3 squat clean touch & go ( TNG )

than

E4MOM for 20′
repeat 3 squat clean TNG
start every 4′

try to increase weight

score is total kg in 20

DAY 1

24.02.2020

warmup

team wod x 2

amrap 10′
A 12 hang power snatch
B. max reps wall ball shot 9/6

than change

score is wall ball

rx 50/35
scl 40/25
beg 20/15

DAY 3

21.02.2020

warmup

E4MOM x 5 round

300mt run
max double unders

score is numbers of double unders

CASH OUT

4 x 12
back lunges alt. 1 ktb in front rack

choose weight by feel

DAY 1

17.02.2020

warmup

TEAM OF 2

FOR TIME

40 / 30 / 20
burpee box jump over 60/50

20 synchro t2b /ktc
30 synchro air squat

CASH OUT
4 x 6 chin up
every 2′

DAY 6

15.02.2020

warmup

TEAM OF 2

FOR TIME

6 ROUNDS OF:
24/20 kcal assault bike
20 clean & jerk

Rx 40/30
Scl 30/20
Beg 20/15

DAY 5

14.02.2020

warmup

FOR TIME

3 ROUNDS OF:

30 HANG SPLIT db SNATCH
20 alt OH db LUNGES

Rx 20/15
Scl 15/10
Beg 10/6

DAY 4

13.02.2020

warmup

5 rounds for time

200mt run
3 bar muscle up /6 chest to bar / 9 pullup
15/10 kcal bike
20 box jump 60/50

DAY 3

12.02.2020

warmup

AMRAP 20′

Partner A
max kcal row

while

Partner B
8 dual DB step over box 60/50
10 pushup on DB

then change

RX 20/15
SCL 15/10
BEG 10/6

DAY 1

03.02.2020

warmup

5 ROUND FOR TIME
12 HANG POWER CLEAN
12 THRUSTER

RX 40/30 KG
SC30/20 KG
BG 20/15 KG