Categoria: WOD

“SMALL “
3 RFT
1K ROW
50 BURPEES
50 BOXJUMP 60/50
800MT RUN

team wod x 2

for time

5 km row / 10 km bike

30 D ball clean
400 mt farmer carry 2 ktb 32/24
50 toes to bar
60 thrusters * empty bar
70 v-up

wod
3 rds
10 dead lift
20 dips
30 walking lunges

rrst 3′

3 rds
30 deadift
20 dips
10 walking lunges

rx 50/35
scl 40/25
beg 30/20

A. clean & jerk
5 /4 /3 /2 /1
every 2′

B. ” GRACIE “
for time
30 clean & jerk

rx 60 /40
scl 50 /35
beg 30 /20

A. strenght
find your max effort strict pullups
then
5 x 50% m.e.
every 2′

B. wod
5 RFT
1 barbell complex ( 1 power snatch + 1 hang squat snatch + 1 over head squat )
6 double db step over box
12 ktb american swing

after each rnd 1′ rest

wod
5 rds
20/15 kcal
15 front squat

• rest 3′-

18-15-12-9-6
power clean
every rounds perform
200mt run

time cap 25′

rx 50/35
scl 40/30
beg 30/20

hero wod
” HAVANA “

amrap 25′
150 double unders
50 pushup
15 power clean ( 185 /125 lbs )

team wod x 2
3 rounds of :

50 wall ball *
50 kcal *
25 synchro lateral burpees over bar

• durimg exercise player 1 work , player 2 hold big hige D ball

wod
2 rds for time
50 double unders
20 one arm db over head squat
50 double unders
12 toes to bar
50 double unders
20 db snatchea alternated
50 double unders
12 bar muscle up

A. strenght
find your max effort strict hand stand pushup
then
5 x 50% max effort HSPU
rest 2′ btw

B. wod
5 RFT
10 chest to bar pullup
20 jump box over
400mt med ball run