WOD

wod
” wodapoza 5 “

for time
10-9-8-7-6-5-5-3-2-1
devil presses
toes to bar

time cap 12′

rx 20/15
scl 15/10 – 2 x ktc
beg 10/6

accessory work
3x 10-8 / side split squat db front rack
rest 1′

metcon
” HATE THIS GAME “

7 RDS
3′ kcals
1′ double unders

wod
” icy hot “
3 RFT
400mt run
21 ring dips
15 OHS

RX 50/35
SCL 40/30 | banded strict ring dip
beg 30/20

accessory work
3 x 12 ring row supinated grip

HERO WOD
“HILDY”

for time

100 kcal row
75 thrusters 40/30
50 pullups
75 wall ball shot 9/6
100 kcal row

*rx wearing vest 9/6

” new bitch “

partner wod
for time
18-15-12-9-12-15-18
partner deadlift
med ball situp 9/6
syncro alt. db goblet jumping lunges

rx 100/70 | 1 x 20/15
scl 60/40 | 1 x 10/6

30′ running clock
A. 10 sets x 1
clean & jerk
start every 2 min
start @ 65% 1rm , GO HEAVY

B. FIND YOUR 4RM BACK SQUAT

mobility
1′ x position
banded tricep stretch L & R
wall pec stretch L & R

wod
” chernobyl “
4 rds
max reps hang power snatches @ 3/4 bw*
1 min max kcal row
max reps hand stand pushup strict**
1 min max kcal row

• rest 2′ –
• pausa con il bilanciere in hang , stoppo quando devo mollare il bilanciere
  ** pausa a braccia distese in alto

scl 1/2 bw | elevated strict hspu or box pike pushup

wod
” meteoriti “

amrap 5′
7/5 kcals air bike
11 db burpees

rest 1′

amrap 5′
8/6 kcals airbike
12 db power cleans

rest 1′

amrap 5′
9/7 kcals air bike
13 db push presses

rx 2 x 20/15
scl 2 x 15/10
beg 2 x 10/6

wod
” chelsea “
emom 30′
5 pullup
10 pushup
15 air squat

se fallisci continua amrap
score is only tot rds emom

scl amrap 20′ bande strict pullup ,knee pushup , air squat

HERO WOD
“FAT AMY”

for time

50 air squat
10 burpees
40 situps
10 burpees
30 lunges alt.
10 burpees
20 ktb swing 24/16
10 burpees
10mt bear crawl
10 burpees
20 ktb swing
10 burpees
30 lunges alt.
10 burpees
40 situps
10 burpees
50 air squat