Mese: Agosto 2021

partner wod
” GOSPEL”
amrap 21′
250mt run
20 boxjump overs
10 power cleans

run toghether
BJO e PC split as you want betwin player A e B
while player A work , player B rest

RX 60/40
SCL 40 /25
BEG 30/20

WOD

5 x 5 shoulder press*
after each round 20 front raises plate 10/5
rest as needed

5 x 5 front squat*
after each round 20 walking lunges
rest as needed

• aggiungi peso mantenendo la forma migliore di esecuzione

“SKA”
4 RDS X 3’of:

24/18 kcal row/ski/bike erg OR 17/12 air bike
in the time remaining
AMRAP complex
1 pw sn + 1 sq sn + 1 ohs UB !

after each round 2′ REST

score is n. of complex
1+1+1= 1 rep

RX 50/35
SCL 40/25
BEG 30/20 or less

wod
” ANGRY J.T.”
2 round forr time

12 hand stand pushup
12 ring dips
12 pushup
9 hand stand pushup
9 ring dips
9 pushup
6 hand stand pushup
6 ring dips
6 pushup

• rest 2’z

wod
3 EDS

2′ max double unders
NO REST
3′ amrap
10 db front squat
10 chest to bar pullup
10 facing burpees
REST 1′

rx 20/15
scl 15/10
beg 12.5/8