WOD

wod
” blueface “

5 rounds for reps
1′ max kcal
1′ max reps pullups
1′ max reps power snatches
1′ REST

rx 50/35
scl 40/25 | banded pullup
beg 30/20

metcon
” gilda “
for time

15-12-9
deadlift
ring muscle up
rx 110/70
scl 70/ 45 | banded strict ring dip

finisher
10 min practice hsw

mobility
1′ x position
straddle standing stretch
90/90 glute stretch L , R

wod
” learn to fly “

3 RFT
150 double unders
600mt run

• rest 2′ –

wod
” kick ass “
with your partner for time
75 synchro lateral pumpkin jumping*
50 synchro pumpkin push presses*
100 synchro pumpkin goblet squat*
50 pumpkin box jump” i go you go “*
75 pampkin squat ” i go you go “cleans*

• 5 synchro burpees every time your pumpkin touches the ground

use a medicine ball 9/6 as your pumpkin

core
3 x 30 mb russian twist

• rest 1′ –

emom 12′
1* 5 DL snatch
2* 4 power snatch T & G
3* 3 over head squat

emom 10′
1 squat snatch
GO HEAVY !

accessory work
3 super set
12 bb up right row
12 bb curl top down
rest 1′

wod
” demode’ “

amrap 6′ ladder up
2-4-6-8-10……
hspu
hang db squat snatch alternated

Rest 2′

amrap 6′ ladder up

2-4-6-8-10…..
bar mu
4-8-12-16-20….
kcals

rx 1 x 20/15
scl 1 x 15/10 | c2b or pullup or banded strict pullup | elevated hspu or box pike pushup

wod
” jumping DT “

4 x 3′ on – 2′ off
12 deadlift
9 hang power cleans
6 shoulder to over head
in the time remaining max double unders

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

hero wod
” BLAKE “

4 RFT
30mt plate over head walking lunges 20/15
30 boxjump 70/60
20 wall ball shot 9/6
10 hand stand pushup

metcon
” goodbye Gianfranca “

for time
2500mt row
21 sync front squat
21 sync push press
21 sync bar pushup
15
15
15
9
9
9

selfie and hi fives !!!!

wod
amrap 18′
10 kcal row
10 wall ball shot
10 one db step over box
90 double unders

• ogni rnd aumenta di 10 reps , tranne i DU

RX 1 x 20/15 – 9/6
SCL 1 x 15/10 -6/3
beg 1 x 10/6