Mese: Settembre 2020

wod
for time
5 rounds
12 deadlift
9 front squat
every min 5 hspu

rx 50 /35
scl 40/25
beg 30/20

A. strenght
10.8.6.4.2.1 back squat
every 3′

B.wod
” GRACE “
For time
30 clean & jerks

rx 50/35
scl 40/25
beg 30/20

wod
for time
30 lateral burpees over the bar
20 pw snatch
10 pullup

20 lateral burpees otb
20 pw snatch
10 pullup

10 lateral burpees otb
20 pw snatch
10 pullup

rx 40/30
scl 30/20
beg 20/15

team wod x 2
FOR TIME
200 KCAL ASSAULT BIKE
100 boxjump over
100 power clean 50/30

every 3′
40mt 2 ktb farmer carry 24/16

wod
for time
5 rds
12 hang dual db snatch
12 one db fr rack + one db oh step lunges alt
15/12 kcal

wod
5 rds
amrap 3′
20 wall ball shot
20 down & up + deadlift med ball
max reps mountain climbers
rest 2′

rx 9/6

scl 6/3

wod
for time
30 ktb american swing 24/16
25 pushup hand realise
20 goblet squat

25 ktb american swing
25 pushup hr
25 goblet squat

20 ktb american swing
25 pushup hr
30 goblet squat

wod
10 rds for time

5 strict pullup
30 double unders

Emom 5′
1 hang power snatch
1 power snatch
1 hang squat snatch
1 squat snatch
FIND YOUR HEAVY SET

WOD
for time
9.7.5
bar muscle up
squat snatch

rx 40/30
scl 30/20
beg 20/15

wod
3 rounds for time
10 deadlift
15 front squat
20 shoulder to over head
1* 30/20 – 240/25 – 345/30

strenght
3 x 10+10 good morning in split stance ( L e R ) empty bar