Autore: Italo

CORE
plank on elbow
4 x 45″ ON – 15″ OFF

WOD
for time
10 DL
15 WALL BALL shot
10 POWER CLEAN
15 WALL BALL
10 SHOULDER TO OvER HEAD
15 WALL BALL
10 THRUSTERS
15 WALL BALL
10 POWER SNATCH
15 WALL BALL

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

” PAT “

6 RFT

25 pullup
50 front rack lunges
25 pushup
50 front rack lunges

rx 35/25
scl 25/20

time cap 40′

TEAM WOD X 2

A. STRENGHT ENDURANCE
for time
60 push press ( from rack )
rx 50/35
scl 40/30
beg 30/20

• REST 2′ –
  then

B. FIND DAYLY 1RM SNATCH
then
FIND YOUR DAYLY 1RM SQUAT CLEAN

score is tot. kg lifted

“GIANMARCO”

7 RDS
15/12 kcal row
9 thrusters 40/30
9 burpees facing

wod
part A
from 0′ to 5′
find your dayli 5rm front squat from the ground

from 5′ to 7′ rest

from 7′ to 20′
amrap
5 squat clean
15 wall ball shot 9/6
30 double unders

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

A. core strenght
4 x 6+6 half kneeling ktb bottom up press

B. wod
3 rope climb
20 db suite case deadlift
6 rope climb
20 db hang snatch alternated
9 rope climb
20 db hanh clean & jerk
rx 20 /15
scl 15/10
beg 12 /8

wod
6 RFT
8 hspu
10 chest to bar pullup
6 + 6 single leg squat box L & R

“SMALL “
3 RFT
1K ROW
50 BURPEES
50 BOXJUMP 60/50
800MT RUN

team wod x 2

for time

5 km row / 10 km bike

30 D ball clean
400 mt farmer carry 2 ktb 32/24
50 toes to bar
60 thrusters * empty bar
70 v-up

wod
3 rds
10 dead lift
20 dips
30 walking lunges

rrst 3′

3 rds
30 deadift
20 dips
10 walking lunges

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