WOD

wod

“partner kelly”

5RFT
400mt run toghether
30 box jump
30 wall ball shot

run INSIEME
bj ” i go you go “
wb INSIEME ( stesso target )

wod
” my lova “
12′ amrap
3,6,9,12…..

dual db hang squat clean & jerk

• dopo og i round dispari 3 RMU
  ** dopo og i round pari 8mt HSW

RX 2 X 20/15
SCL 2 X 15/10 | banded rmu or banded strict pullup | wall shoulder tap

CORE
3 x 30 tall plank knee to elbow
rest 1′

wod
” MARLA “
with 25′ running clock
50″ row – 10″ rest
40″ row – 20″ rest
30″ row – 30″ rest
20″ row – 40″ rest
10″ row – 50″ rest

score is total meters

wod
” kumite “
3 RFT
400mt run
15 burpees boxjump
9 power snatch

• rest 1′ –
  Rx 50/35
  scl 40/30
  beg 30/20

wod
” benedición “

amrap 4′
50 double unders
15 hspu
rest 2′
amrap 4′
50 double unders
3 rope climb
rest 2′
amrap 4′
50 double unders
air squats

MIDLINE
3 SETS
20 abmat situps
rest 1.30″

HERO WOD
” MC LAREN “

amrap 20′
3 thrusters ( 50% bw )
5 boxjump
7 pushup hand realise

team wod x 2 ( i go you go)
” Ballabylonia “

amrap 25 ‘
50 kcals
40 deadlift
30 hang power cleans
20 shoulder to over head
6 rope climb

rx 40 /30
scl 30/20

accessory work
amrap 30″ ON – 30″OFF x 5′
partner ” clap ” pushup

metcon
” black river “
buy in
60 wall ball shot 9/6
then…
4 rds
15/11 kcal air bike
12 thrusters
9 c2b
6BMU

• rest 1.30″ after each rnd –

wod
” vagabunda “
4 rds x 3’ON -2′ OFF

18 / 13 kcals row/ ski / bike erg / shwinn bike or 13 / 9 assault bike
10 db step over
max reps clean & jerk

rx 2 x 20 / 15 – 60/40
scl 2 x 15 / 10 – 40 / 30

wod
” AMAZONICA”

AMRAP 20′
5 strict hspu
10 pistols alt.
15 burpees target touch

core
team x 2
partner medball situp
3 x amrap 1*30
rest 30″

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