Categoria: WOD

wod
for time
21.15.9
clean & jerk
pullup
american swing

RX 40/30
SCL 30/25
BEG 20/15

wod
7 RFT
5 burpees boxjump over
10 hand stand pushup
20 double unders

wod
for time
150 wall ball shot
every break you perform 10 plyo lunges

RX 9/6

SCL 6/3

wod
5 round for time
12 one db squat clean thruster alternated
10 pullup
8 burpees jump over& back the db

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

day 6
” TAMA “
FOR TIME
800mt single arm farmer carry plate 15/10
31 toes to bar
31 push ups
31 front squat 40/30
400mt single arm farmer carry plate 15/10
31 toes to bar
31 push ups
31 hang power clean 40/30
200mt single arm farmer carry plate 15/10

WOD
5 ROUNDS FOR TIME
5 + 5 KTB THRUSTERS
15 PUSHUP on the ktb
30 AMERICAN KTB SWING
45 DOUBLE UNDERS
*if you can ,each round carry the ktb OH 25mt forward. after last round come bacK OH

OUTDOOR or INDOOR WORKOUT

4 RFT
1 GTOH L
3 OH LUNGES L
5 HALF KNEELING PRESS L
1 GTOH R
3 OH LUNGES R
5 HALF KNEELING PRESS R
15 BURPEES HOP F&W OVER THE DUMBELL

RX 20/15
SCL 15/10
BEG 10/6

HOME WOD 3 ON OUR APP

HOME WOD 2 ON OUR APP

HOME WOD ON OUR APP