Mese: Febbraio 2021

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

day 5
M

WARMUP

WOD
amrap 20′
800mt run
10 wall ball
10 american swing
400mt run
20 wall ball
20 american swing
200mt run
30 wall ball
30 american swing

wod
for time
3-6-9-12-15-21
burpees db deadlift
db step over box
toes to bar
rx 20/15
scl 15/10
beg 10/6

wod
5 RFT
7 ground to over head 50/35
9 wall ball 9/6
11 box jump over 60/50

scl 40/25 – 6/3 -step over box

wod
3 RDS
from 0′ to 3′
1+1 DB HANG CLEAN & JERK ALT
1 BURPEES
1 HAND STAND PUSHUP
2+2
2
2
3*3
3
3…..
from 3′ to 6′
start from the last rep and come back to 1+1
1
1
from 6′ to 9′
run
then repeat

day 6
“BULLARD”

For time :
buy in 532 mt sandbag run ( 40/30 lbs )

5 rds of
21 hand realise pushup
20 alternating dumbell snatches ( 22,5/15 )
15 single amr over head dumbell lunges

cash out
532mt sandbag run

wearing vest ( 20/14 lbs )

wod
amrap 6′
30 sumodeadlift high pull
15 pistol squat alternated

• rest 2 ‘-

amrap 6′
30 pistol squat alternated
15 sumodeadlift high pull

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

wod
EMOM 15
5 pushup
7 situp
10 air squat

wod
2’30” ON – 30″ OFF
go every 3′ x 15′
12 hang power clean
12 toes to bar
12 lateral bar burpees

RX 40/30
SCL 30/25
BEG 20/15

WOD
amrap 8′
27-21-15
WALL BALL SHOT
HOP FW & BW OVER THE DB
PUSHUP HAND REALISE

–REST 2′–

AMRAP 6′
12-9-6
WALL BALL SHOT
HOP FW & BW OVER THE DB
PUSHUP HAND REALISE