Categoria: WOD

strenght
4 x 20 hip thrust 50/35
rest 2′

wod
5 RFT
8 hand stand pushup
12 hang db snatch alternated
200mt run

wod
5 RFT
25 shoulder tap
25 pike jump
25mt walking lunges

chipper wod
FOR TIME

100 double unders
80 air squat
60 kcal
50 toes to bar
40 wall ball shot
30 cleans
20 chest to bar
100 double unders

time cap 30′

wod
amrap 7′
10 burpees bjo 60/50
200 mt run
30 russian swing 24/16

rest 3′

amrap 7′
30 russian swing
200mt run
10 burpees bjo

WOD
amrap 12′
8 pullup
4 lateral bar burpees
2 squat clean & jerk
RX 60/40
SCL 50/35
BEG 40/25

team wod x 2
FOR TIME
2 K RUN toghether
200mt 2 ktb farmer carry while partner B do jumping jacks
30 front squat while partner B do plank
30 toes to bar while partner B hold in front rack with 2 ktb
30 DL while partner B hold in seat wall
2 k run toghether

amrap 30′

20 regular burpees
30 wall ball shot 9/6
40 hang db snatch alternated 20/15
300mt run

STRENGHT
emom 7′
1 DL
1 HANG POWER CLEAN
1 FRONT SQUAT
1 PUSH JERK
work @ 75% 1rm jerk

WOD
4 RFT
10 HSPU
15 CLEAN & JERK
20 PUSTOL SQUAT ALTERNATED
rx 50/35
scl 40/25
beg 30/20

wod
FOR TIME
20 step over box 1 db
20 toes to bar
20 ktb swing

30 step over box
30 toes to bar
30 ktb swing

40 step over box
40 toes to bar
40 ktb swing

HERO WOD
” HEIDI “
amrap 23′
23 air squats
23 pushups
23 ktb swings 24/16
23 jumping lunges
23 situps
23 boxjumps 60/50