Mese: Marzo 2021

wod
4RFT
10 bar pushup
20 deadlift
30 wallball shot

time cao 20

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

wod
5 RFT
15 TOES TO BAR
10 BOX JUMP
5 DUAL DB STOH

time cap 15′

” barbara “

5 rft

20 pullup

30 pushup

40 situp

50 air squat

3min rest btw rds

wod
FOR TIME
1 pike pushup
2 db power clean alt.
10 double unders
3
4
30
6
8
60
9
10
90
15
12
150
21
15
210
time cap 20′

” HILDAGO “
For Time
2 Mile Run
2 Minutes Rest
20 Squat Cleans (135/95 lb)
20 Box Jumps (24/20 in)
20 Overhead Walking Lunges (45/25 lb plate)
20 Box Jumps (24/20 in)
20 Squat Cleans (135/95 lb)
2 minutes Rest
2 mile Run
Wear a weight vest (20/14 lb

wod
4 round for time
8 chest to bar pullup
10 pistol squat alt.
12 burpees touch
time cap 12′

wod
5 RFT
300 mt med ball run
10 wall ball cluster
15 box jump
20 jumping jacks

time cap 25′

strenght
4 x 8/6 ring row tempo 3.1.1.5
rest 2′

wod
amrap 14′
10 toes to bar
20 american swing
30 double unders

strenght
5 x 5 strict press from the ground
start every 3′

wod
for time
3.6.9.12.15.18.21
sumo deadlift high pull
thrusters

rx 40/30
scl 30/25
beg 20/15

” STRANGE “

8 rounds for time

600mt run

11 weighted pullup

11 walking lunges

11 thrusters ktb 24/16