Categoria: WOD

wod
3 round for time
50 wall ball
40 kcal
30 ktb amrican swing
20 burpees regular

wod
amap 20′
10 power clean
20 front squat
30 toes to bar
40 db hang clean & jerk one arm

rx 40/30 -20/15
scl 30/25 – 15/10
beg 20/15 – 10/ 6

wod
every 5′ x 5 rounds
3 rope climb
7 burpees lateral over the ktb
3 wall climb
7 burpees lateral over the ktb

wod
amrap 12′
5 strict hspu
10 bjo @ 70/60
20 du
rest 2′
with running clock in 5′
establish your PR double unders unbroken ( 3 attempt )

wod
5 rounds for time
200 mt row / sky
21 wall ball shot
15 ktb american swing
9 chest to bar pullup

Enjoy rest day !

day 6
W G M

team wod x 3
for time
6 k row
60 burpees facing bar
60 pw Snatch
60 toes to ring
120 mt d ball big huge carry
rx 40 /30
scl 30 /20
beg 20/15

team wod x 2
10 rounds for time
A 10 heavy deadlift
B hold in plank
A hold in top position deadlift
B 20 v-up
then change

rx 100/70
scl 70/45
beg 40//25
V up

WOD
for time
30.20.10
power clean
front squat
push jerks

rx 40 /30
scl 30/25
beg 20/15

wod
3 round for time
12,9,6 devil press
9 toes to bar
6 bar mu
then
20 hspu

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