Categoria: WOD

core activation
2 x 20 hollow rock

• 20 tap shoulders

wod
5 rounds
start every 5′
300 mt run
20 ktb swing
10 regular burpees

core strenght
4 x 20
barbell hollow rock

wod
10 RFT
10 / 8 KCAL
1 BARBELL COMPLEX ( 1 PW CL + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT )
3 HAND STAND PUSHUP
4 TOES TOBAR

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

wod
4 rds
3′ ON – 2′ OFF
15 db’s front squat
10 burpees over db’s
15 renegade row
10 stoh
max reps db’s step over box 50/40

for time

buy in
100 pistol squat alternated

then 5 rds of
10 toes to bar
20 pushup hand realise
40 double undera

cash out
100 flutter kick hanging bar

HERO wod
” WHEELER “
for time

21 flutter kicks ( 4 count )
2100mt ru8n

then
4 rds of
10 pullups
22 situps
15 pushups
11 burpees
20 air squats

wod
4 rounds
amrap 3′
25 / 20 kcal
7 + 7 hang ktb snatch
10 ktb over head squat
-rest 2′ –
rx 24/16
scl 16/12
beg 12/8

MID LINE
3 X 20 V-UP one leg alternated

WOD
10 RFT
3 CLEAN & JERK
3 TOES TO BAR – CHEST TO BAR

RX 60/40
SCL 50/35
BEG 30/20

core
tabata
superman rock

wod
21.15.9 DL @ 70//0
10 BOXJUMP each rnd
then
12.9 6 DL @ 90 /70
3 WALL CLIMB each rnd
time cap 18′

WOD
FOR TIME
50 db’s STOH
50 burpees
50 db situp
100 db front squat
50 db situp
50 burpees
50 db’s STOH

time cap 30′

A. strenght
10-8-6-4-2
back squat
start every 2′

B. 6 RFT
2 hang power snatch
3 toes to bar
4 pullup

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