Autore: Italo

wod
” taxi driver “

for time
25 ttb
30 db snatch alt
150 double unders

• rest 1′ –
  25 ttb
  20 db snatch alt
  100 double unders
• rest 1′ –
  25 ttb
  10 db snatch alt
  50 double unders

rx 1 x 20 / 15
scl 1 × 15 / 10 | one leg toes to bar or knee to chest | single unders x 2

HERO WOD

” 13 HEROES OF KABUL “

amrap 26′
31 double unders
25 pullup
23 pushup
23 air squat
23 abmat situp
22 ktb american swing
22 kcals
22 toes to bar
20 wall ball shot
20 boxjump
20 db snatch alt.
20 regular burpees
20 db thrusters

rx 20/15
scl 15/10

partner wod
FOR TIME
50 / 40 kcal air bike
42 burpees toes to bar ( i go you go)
50 / 40kcal air bike
30 burpees toes to bar
50 / 40 kcal air bike
18 burpees toes to bar

then
1 max Ubk set of wall ball shots for each player @ 9/6

wod
” in greco antico “

3 x 7′ On – 2′ Off

1250 /:1000 mt row
400mt run
max burpees over db in the time remaining

SCORE IS TOTAL BURPEES

wod
” Salem “

3 RFT
500 /400 MT row
21 boxjump 60/50
15 deadlift@ bw
12 hspu

• rest 1′ –

scl dl 50/35 – box pike pushup or elevated hspu -box step up

FINISHER
21-18-15-12-9 ab mat situp
rest 30″

wod
” point & kill “

amrap 12′
20 pullup
25-18 kcals row / ski / bike erg or 17-12 air bike
70 double unders

scl strict banded pullup | 100 single unders

amrap 6′
team wod x 2 ( i go you go )
1 wall walk ( scl 1/2 wall walk ) +
10 air squat

A. every 1.30″ x 10 sets
3 position clean ( hi hang / above knee / below knee )
increase load every set !

B. every 3′ x 5 sets
3 front squat from floor
find your heavy sets
( stsrt from 70% 1rm )

C . bb Z press
3 x 10/8
rest 1.30″

wod
” Yosemite “
for time

1000mt row /ski
50 boxjump
1000mt row / ski
25 dx + 25 sx sync. single arm db push presses
1000mt row / ski
50 strict pullup

*conversioni row / ski :
800mt run
1600mt bike erg
60 kcal assault air bike / 80kcal schwinn air bike

rx 1 x 20 / 15
scl 1 x 15 / 10 | strict banded pullup | box step up @ 75/60

wod

” Gods & Monsters “

3 rds
4′ ON – 2′ OFF
15 POWER SNATCHES
15 FACING BAR BURPEES
15 TOES TO BAR
MAX kCAL AIR BIKE in the time remaining

Score is kcal

rx 35/25
scl 30/20 / knee to chest

wod
” bel air “

for time

1600mt run
30 front squat from floor

rx 80 / 55
scl 50 / 35
beg 35 / 25