Categoria: WOD

wod
5 rds
3′ of
400mt mb run 9/6
in the time remaining
max reps of ktb swing 24/16
rest 2′

MID LINE WORK
3 X 20 RUSSIAN MB TWIST
rest 1’30”

wod
” bicarbonato” ( per digerire ferragosto )
for time

30 strict hand stand pushup
75 wall ball shot 9/6
100 abmat situp

scaled elevated hand stand pushup or pike box pushup – med ball 6/3

CASH OUT
tabata squat jump target

team wod x 3
” fu,** in 30:

amrap 30′
30 thrusters
45 pushup
90 kcals air bike

rx 40/30
scl 30/20 – knee pushup

wod
” red light “
for time
1000 mt row
60 chest to bar pullup
50 alt. pistol squats
30 double db hang power snatch

wod
” BUBBA GUMP II “
1200mt rest 1:1
800mt rest 1:1
400mt rest 1:1
200mt rest 1:1
200mt rest 1:1
400mt rest 1:1
800mt rest 1:1
1200mt rest 1:1

score is total time

ASAP
as long as possible
EMOM
even : 10 toes to ring + 1 clean & jerk ( any style )
odd : 20 double unders + 1 clean & jerk

time cap 20 min
rx 80/50
scl 40/30
beg 30 20

wod
” GRIP “
4 rounds for time
20 db snatch alternated
15 burpees hop fw & bw
10 toes to bar

RX 20/15
SCL 15/10
BEG 12,5/8

partner wod
” GOSPEL”
amrap 21′
250mt run
20 boxjump overs
10 power cleans

run toghether
BJO e PC split as you want betwin player A e B
while player A work , player B rest

RX 60/40
SCL 40 /25
BEG 30/20

WOD

5 x 5 shoulder press*
after each round 20 front raises plate 10/5
rest as needed

5 x 5 front squat*
after each round 20 walking lunges
rest as needed

• aggiungi peso mantenendo la forma migliore di esecuzione

“SKA”
4 RDS X 3’of:

24/18 kcal row/ski/bike erg OR 17/12 air bike
in the time remaining
AMRAP complex
1 pw sn + 1 sq sn + 1 ohs UB !

after each round 2′ REST

score is n. of complex
1+1+1= 1 rep

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