Mese: Luglio 2020

5 rft
15 /12 kcal
10 bjo 60/50
10 dual db hang clean & jerk
rx 20 /15
scl 15 /10
beg 10/6

wod
5 rds amrap 3′
10 regular burpees
20 wall ball shot 9/6
in the time remaining max reps t2b

• rest 2′-

wod
” Mary”
amrap 20′
5 hand stand pushup
10 pistol squat alternated
15 pullup

wod

amrap 12′
ascendent ladder +3
3 thrusters
3 box jump
3 chin up
6,6,6
9,9,9
…….
rx 40 /30
scl 30/20
beg 20/15

A. STRENGHT
5 x 5 push press
start every 2′

B. WOD
FOR TIME
21-15-9
hang power snatch
ring dip
knee to chest from ring support

— REST DAY —

“HELEN”

3 rounds for time

400mt run

21 ktb swing @24/16

12 pullup

“LINDA”

For time

10.9.8.7.6.5.4.3.2.1

deadlift @1,5bw

bench press @bw

squat clean @0.75bw

WOD

5 ROUNDS FOR TIME

7 deadlift
7 toes to bar
7 push press
700mt row or sky/1500mt bike
rx 50/35
scl 40/25
beg 20/15

WOD
FOR TIME
3 RDS
10 burpees bjo @60/50
10 one db snatch
alternated
30 double unders
–rest 1′–
3 RDS
6 burpees bjo
6 one db snatch
alternated
30 double unders
rx 20/15
scl 15/10
beg 10/6