Categoria: WOD

A. strenght
10.8.6 4.2
front squat from the ground
start every 2′

B. wod
“DT”
5 rounds for time
12 deadlift
9 hang power clean
6 shoulder to over head
time cap 12′

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

WOD
6 RFT
24 Double unders
12 TOES TOBAR
9 LATERAL BOX JUMP OVER

time cap 18′

wod
for time
150 wall ball shot
*every time you take a break perform
5 regular burpees

time cap 20′

strenght
4 x 15 shoulder press
rest 1.30″

wod
” the piramyd “
amrap 14′ ladder up
2 clean & jerk
4 hand stand pushup
200mt run
4
4
200
6
4
200
….follow this pattern
rx 50/35
scl 40/25
beg 30/20

” THE LEGEND “
For Time :

4 pistols
25 ktb swings 24/16
50 pushups
75 pullups
50 pushups
25 ktb swings
4 pistols

ENDURANCE
every 1’30” x 6′
2 rds of
4 db snatch alt.
5 burpees over the dumbell

WOD
10 RFT
3+3 DB PUSH PRESS
9 KTB RUSSIAN SWING
12 HOP OVER THE DB ( FW & BW )

strenght
every 2′ x 12′
1 power clean + 1 hang squat clean + 1 front squat + 1 squat clean

FIND YOUR HEAVY SET

WOD
FOR TIME
75 CLEAN
300 DOUBLE UNDERS
time cap 15′

any partition is allowed

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

STRENGHT
4 x 6 strict chin up
rest 2′

WOD
amrap 14′
10 deadlift
10 boxjump over
15 v-up

rx 70/50
scl 60/40
beg 40/30

wod
5 RFT
15 bar pushup
10 shoulder to over head
5 lateral bar burpees
time cap 20′

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

day 1
G

warmup

wod
60 situp weighted 10/5
6 rope climb
60 pistol squat alternated
50 situp weighted
5 rope climb
50 pistol squat alternated
40 situp weighted
4 rope climb
40 pistol squat alternated