Categoria: WOD

core strenght
4 x 30 good morning with elastic bend

wod
3 RFT
10 front squat
15 burpees box jump over
20 toes to bar

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

chipper WOD
7 RFT
11 double unders
11 air squat
11 pushup
11 pullup
11 wall ball shot 9/6
11 ktb swing 24/16
11 deadlift 40/30
11 double unders

time cap 40′

core
3 x 20 one leg front lever alternated hanging bar

wod
FOR TIME
100 pistol squat alternated
50 hang power clean

• any partition in allowed

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

power endurance
“RANDY”
for time
75 power snatch
RX 35/25
SCL 30/20
BEG 20/15

then in 12′
for load
find heavy single squat snatch

Strenght
5 x 1 strict kte + 1 strict pullup

WOD
3 RFT
500 MT RUN
8+8 HANG CLEAN & JERK one dumbell
16 toes to bar

time cap 16′
rx 20/15
scl 15/10
beg 10/6

wod
12 RFT
6 THRUSTERS
6 BURPEES FACING BAR
time cap 16′

RX 40/30
SCL 30/20
BEG 20/15

WOD
FOR TIME
4 km RUN
40 BURPEES PULLUP

“HAL”
FOR TIME

buy-in 50 burpees

10 rounds of
5 deadlift
5 hang power cleans
5 thrusters
5 back squat

cash out 50 wall baLL

RX 60/40
SCL 40/25

“Open 21.3”

For Time

15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes

open 21.4
For weight

1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Jerk

Time cap: 7 minutes

core
3 x 30 knee tuck up

wod
2’30” ON – 30″ OFF
go every 3′ x 12 ‘
complete :
10 hand stand pushup
25 air squat
50 double unders

then max reps knee to chest