Categoria: WOD

wod
“ida”

4 rds
3′ ON – 2′ OFF
7 ring mu
7 hang squat clean
7 facing bar burpees
in the time remaining max reps double unders

rx 60/40
scl 40/30 | seated banded strictmu – strict dips or banded strict dips
beg 30/20

wod
” Kabul “
amrap 8′
18 ctb
15 db stoh
12 ttb

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

wod
” aerosol II “
1k row
2 k bike
800mt run
30 ktb russian swing 24/16

hero wod
” MATT 16 “
FOR TIME

16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS
800MT RUN
16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS
800MT RUN
16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS

RX
DL 120/ 80
HPWCL 80/60
PPR 60/40

SCL
DL 80/60
HPWCL 60/40
PPR 40/25

partner wod
” CARAVEL “
3 rounds for time

50 partner wall ball shot 9/6
20 sync one arm alt. hang clean & jerk 20/15

scl 6/3 – 15/10

wod
” deja’ vu “
FOR TIME
400mt run
3′ max reps ri g muscle up

• rest 1′ –
  400mt run
  2’max reps toes to bar
• rsst 1′ –
  400mt run
  1′ max reps strict hand stand pushup

score is total number of reps

scaled : banded strict rmu / c2b / banded strict pullup | knee to elbow / one leg toes to bar | elevated hand stand pushup @12 cm / box pike pushup

cashout
3 x 1′ max reps double unders
rest 30″

every 2′ x 4 sets
2 muscle cleans + 2
hang power clean + 2 push press UB

• carico in progressione
  ad ogni set

EMOM 10′
1 Clean & jerk
start from your 60% 1RM , add kg till your dayly 1RM

3 sets
8/10 Z-press 1- 1/4

” PRE-BEACH “
for time ( with a partner )
150 power snatch*
110 synchro barbell jumping squat overs
70 synchro pushup

*I GO YOU GO

SI UTILIZZA UN SOLO BARBELL , SI SALTA CONTEMPORANEAMENTE E SI ESEGUE UNO SQUAT COMPLETO !

RX 35/25
SCL 30/20

HEAVY DAY

wod
every 2′ x 5 sets ( carico light)
3 snatch grip BTN push press

• 
  3 over head squat

every 1′ x 5 set
1 DL snatch grip + 1 hang squat snatch + 1 over head squat UB , t&g
find your heavy set

every 1′ x 10 sets ( peso incrementale )
1 snatch

wod
“Annibale “
4 rds

100 double unders
10 power clean
10 burpees box jump over

• 1′ rest –

rx 60/40 | box 60/50
scaled 50 du – 150 su | pe cl 40/30 | box 60/50