WOD

wod
for time ” KAREN”
150 wall ball shot
time cap 13′

• EVERY MINUTE PERFORM 5 REGULAR BURPEES ( START FROM BURPEES )
  RX 9/6
  SCL 6/3

wod
2 RFT
100 double unders
20 regular burpees
30 pistol squat alternated
40 ktb american swing 24/16
400mt run

time cap 25′

WOD
EMOM 30′
0′ 30 double unders
1′ 10 rotation 180* burpees
2′ 10 pullups
3′ 10 boxjumps over
4′ 10 hand stand pushups
..repeat x 6 rds

wod
5 RFT
12 wall ball shot
9 hang power snatch
6 toes to bar
time cap 12 ‘

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

wod
for time
15.12.9.12.15
hang squat clean
bar pushup
V-up

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

wod
for time
27.21.15.9
sumo deadlift high pull
shoulder to over head
back step lunges alternated
rx 50/35
scl 40/25
beg 20/15

HERO WOD
“STALKER OF THE SEAS”
For Time
Buy-In:
3 Devil Presses (2×20/15)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2×20/15)
Buy-Out:
4 Devil Presses (2×20/15)
23 Dumbbell Rows (2×20/15)
600 meter Run

wod
amrap 14′
1 barbell complex*
30 double unders

*1 power clean +
1 hang squat clean +
1 push press +
1 jerk

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

wod
for time
100 burpees box jump over 60/50
100 wall ball sbot 9/6
100 kcal ( bike / ski / row )

any partition is allowed

wod
for time
9-7-5
chest to bar pullup
hang power snatch
lateral burpees over the bar

• rest 3 min –
  5-7-9

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