WOD

hero wod ” LUPO”

with a partner

cash in 1943mt row

100 wall ball shots
90 deadlift 60/40
80 hand release pushups
70 boxjump
60 toes to bar
50 burpees
40 power cleans
30 push presses
30 weightes lunges 9/6
10 thrusters

cash out 1943mt row

core
3 x 15 + 15
from plank knee to opposite elbow

wod
3 RDS
3′ ON – 2′ OFF
30 one db thrusters alternated
10 burpees over the db
30 shoulder tap from box

A. strenght
5 sets x 8 reps
ring dip
start every 2′

B.wod
amrap 14′
12/10 kcal bike
6 toes to bar
12 boxjump over

wod
FOR TIME
1 mile run
180 double unders

then
6 rds
7 burpees
15 wall ball
21 ktb swing

time cap 30′

A. strenght
5 sets
1 power clean + hang squat clean + 1 squat clean
start every 2′
find your heavy set

B. wod
7 RFT
4 strict chin up
8 hang squat snatch
20/15 kcal
rime cap 18′

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

Saturday team wod

35′ running clock

2 rds
50 ktb swing
50 pullups

immediately into
2 rds
50 wall ball shot
50 snatch

immediately into
2 rds
50 burpees
50 over head squat

immediately into
50 curtis-p

• 1 curtis -p = 1 power clean + 1 lunge each leg + 1 push press

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

A. strenght
4 sets x 12/16 reps
strict high pull 30/20
rest 1’30”

B. wod
10 RFT
10 one db hang power snatch alt.
4 burpees jump over db
40 double unders

rx 20/15
scl 15/10
beg 12.5/8

wod
5 rounds for time

5 hang squat clean
10 front rack walking lunges
5 push press
rx 50/35
scl 40/25
beg 30/20

accessory work
2 sets , 2 dumbells
20 floor press
20 tate press
20 j press

” MURPH “
for time

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

A. strenght
back squat from rack
5 sets x 5 reps
start every 2′
find your heavy set

B. wod
for time
9 – 15 – 21
clean & jerk
hand stand pushup

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