Categoria: WOD

wod
” icy hot “
3 RFT
400mt run
21 ring dips
15 OHS

RX 50/35
SCL 40/30 | banded strict ring dip
beg 30/20

accessory work
3 x 12 ring row supinated grip

HERO WOD
“HILDY”

for time

100 kcal row
75 thrusters 40/30
50 pullups
75 wall ball shot 9/6
100 kcal row

*rx wearing vest 9/6

” new bitch “

partner wod
for time
18-15-12-9-12-15-18
partner deadlift
med ball situp 9/6
syncro alt. db goblet jumping lunges

rx 100/70 | 1 x 20/15
scl 60/40 | 1 x 10/6

30′ running clock
A. 10 sets x 1
clean & jerk
start every 2 min
start @ 65% 1rm , GO HEAVY

B. FIND YOUR 4RM BACK SQUAT

mobility
1′ x position
banded tricep stretch L & R
wall pec stretch L & R

wod
” chernobyl “
4 rds
max reps hang power snatches @ 3/4 bw*
1 min max kcal row
max reps hand stand pushup strict**
1 min max kcal row

• rest 2′ –
• pausa con il bilanciere in hang , stoppo quando devo mollare il bilanciere
  ** pausa a braccia distese in alto

scl 1/2 bw | elevated strict hspu or box pike pushup

wod
” meteoriti “

amrap 5′
7/5 kcals air bike
11 db burpees

rest 1′

amrap 5′
8/6 kcals airbike
12 db power cleans

rest 1′

amrap 5′
9/7 kcals air bike
13 db push presses

rx 2 x 20/15
scl 2 x 15/10
beg 2 x 10/6

wod
” chelsea “
emom 30′
5 pullup
10 pushup
15 air squat

se fallisci continua amrap
score is only tot rds emom

scl amrap 20′ bande strict pullup ,knee pushup , air squat

HERO WOD
“FAT AMY”

for time

50 air squat
10 burpees
40 situps
10 burpees
30 lunges alt.
10 burpees
20 ktb swing 24/16
10 burpees
10mt bear crawl
10 burpees
20 ktb swing
10 burpees
30 lunges alt.
10 burpees
40 situps
10 burpees
50 air squat

wod

“partner kelly”

5RFT
400mt run toghether
30 box jump
30 wall ball shot

run INSIEME
bj ” i go you go “
wb INSIEME ( stesso target )

wod
” my lova “
12′ amrap
3,6,9,12…..

dual db hang squat clean & jerk

• dopo og i round dispari 3 RMU
  ** dopo og i round pari 8mt HSW

RX 2 X 20/15
SCL 2 X 15/10 | banded rmu or banded strict pullup | wall shoulder tap

CORE
3 x 30 tall plank knee to elbow
rest 1′