WOD

wod
” blue velvet “
3 RDS
1′ Max Effort wall climb
1′ ME rope climb
1′ ME walking lunges
1′ ME ring muscle up
1′ ME pushup
2′ rest

scaled version : half wall climb | rope on the floor | banded strict rmu or dips

wod
” lucky ones “
4 x amrap 3 ‘ – rest 1’
20 wallball shots 9/6
50 dluble unders
15 chest to bar pullup

scl 15/50/15 pullup | banded pullup | 100 single unders

wod
” dark paradise “
for time

21-15-9
strict hand stand pushup
over head squat

RX 60 / 40
SCL 40 / 30
BEG 30 / 20

accessory
3 sets x 12 reps barbell good morning

PARTNER WOD

” two souls”
amrap 20′
16 pullups
14 db front squat
12 ring dips

• libera divisione delle reps fra i player A e B , mentre uno lavora l’ altro attende.

rx 2 x 20 / 15
scl 2 x 15 / 10 | banded pullup | banded ring dip or box dip

wod
” JONAH “
for time
21-15-9
thrusters
v-up
*after each rnd 75 double unders

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

WOD
” GOD BREATHED “
for time

600mt run
15 bar muscle up
15 strict hand stand pushup

• rest 1′ –
  400mt run
  12 bar muscle up
  12 strict hand stand pushup
• rest 1′-
  200mt run
  9 bar muscle up
  9 strict hand stand pushup

A. every 1.30″ x 5 sets
3 over head squat tempo 31×1

• incrementa il carico fino alla massima del giorno

B. every 1.30″ x 5 sets
3 muscle snatch + 3 hang power snatch UB

• incrementa il carico fino alla massima del giorno

C. every 2′ x 5 sets
2 snatch grip deadlift + 2 hang squat snatch

wod
” off the grid “

for time
42 kcals air bike
18-15-12-9-6
db hang squat cleans
toes to bar

rx 2 x 20/15
scl 2 x 15/10 | one leg toes to bar o knee to chest

conversioni kcals
60 kcals row / bike erg / ski erg
600mt run

” 9/11 TRIBUTE “

For Time
2001 mt run
11 boxjump 75/60
11 thrusters 50/35 | 40/25
11 chest to bar
11 power cleans 75/50 |50/35
11 handstand pushups
11 ktb swings 24/16 | 16/12
11 toes to bar
11 deadlifts 75/50 | 60/40
11 push jerks 50/35 | 40/25
2001 mt row