Mese: Settembre 2021

PARTNER WOD

” two souls”
amrap 20′
16 pullups
14 db front squat
12 ring dips

• libera divisione delle reps fra i player A e B , mentre uno lavora l’ altro attende.

rx 2 x 20 / 15
scl 2 x 15 / 10 | banded pullup | banded ring dip or box dip

wod
” JONAH “
for time
21-15-9
thrusters
v-up
*after each rnd 75 double unders

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

WOD
” GOD BREATHED “
for time

600mt run
15 bar muscle up
15 strict hand stand pushup

• rest 1′ –
  400mt run
  12 bar muscle up
  12 strict hand stand pushup
• rest 1′-
  200mt run
  9 bar muscle up
  9 strict hand stand pushup

A. every 1.30″ x 5 sets
3 over head squat tempo 31×1

• incrementa il carico fino alla massima del giorno

B. every 1.30″ x 5 sets
3 muscle snatch + 3 hang power snatch UB

• incrementa il carico fino alla massima del giorno

C. every 2′ x 5 sets
2 snatch grip deadlift + 2 hang squat snatch

wod
” off the grid “

for time
42 kcals air bike
18-15-12-9-6
db hang squat cleans
toes to bar

rx 2 x 20/15
scl 2 x 15/10 | one leg toes to bar o knee to chest

conversioni kcals
60 kcals row / bike erg / ski erg
600mt run

” 9/11 TRIBUTE “

For Time
2001 mt run
11 boxjump 75/60
11 thrusters 50/35 | 40/25
11 chest to bar
11 power cleans 75/50 |50/35
11 handstand pushups
11 ktb swings 24/16 | 16/12
11 toes to bar
11 deadlifts 75/50 | 60/40
11 push jerks 50/35 | 40/25
2001 mt row

partner wod
” STILNOX “
for time

100 knee to elbow
100 double unders
100 ab mat situps
100 ktb swings 24/16

NB every 2mins 10 sync burpees

wod
“LEOCORNO”
amrap 20′
5 strict hand stand pushup
10 strict pullup
20 step up box alt. 60/50

SCL elavated strict hand stand pushup or box pike pushup | banded strict pullup

wod
“ida”

4 rds
3′ ON – 2′ OFF
7 ring mu
7 hang squat clean
7 facing bar burpees
in the time remaining max reps double unders

rx 60/40
scl 40/30 | seated banded strictmu – strict dips or banded strict dips
beg 30/20