Autore: Italo

wod
5 RFT
15 bar pushup
10 shoulder to over head
5 lateral bar burpees
time cap 20′

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

day 1
G

warmup

wod
60 situp weighted 10/5
6 rope climb
60 pistol squat alternated
50 situp weighted
5 rope climb
50 pistol squat alternated
40 situp weighted
4 rope climb
40 pistol squat alternated

strenght
4 x 20 hip thrust 50/35
rest 2′

wod
5 RFT
8 hand stand pushup
12 hang db snatch alternated
200mt run

wod
5 RFT
25 shoulder tap
25 pike jump
25mt walking lunges

chipper wod
FOR TIME

100 double unders
80 air squat
60 kcal
50 toes to bar
40 wall ball shot
30 cleans
20 chest to bar
100 double unders

time cap 30′

wod
amrap 7′
10 burpees bjo 60/50
200 mt run
30 russian swing 24/16

rest 3′

amrap 7′
30 russian swing
200mt run
10 burpees bjo

WOD
amrap 12′
8 pullup
4 lateral bar burpees
2 squat clean & jerk
RX 60/40
SCL 50/35
BEG 40/25

team wod x 2
FOR TIME
2 K RUN toghether
200mt 2 ktb farmer carry while partner B do jumping jacks
30 front squat while partner B do plank
30 toes to bar while partner B hold in front rack with 2 ktb
30 DL while partner B hold in seat wall
2 k run toghether

amrap 30′

20 regular burpees
30 wall ball shot 9/6
40 hang db snatch alternated 20/15
300mt run