WOD

WOD

5 x 5 shoulder press*
after each round 20 front raises plate 10/5
rest as needed

5 x 5 front squat*
after each round 20 walking lunges
rest as needed

• aggiungi peso mantenendo la forma migliore di esecuzione

“SKA”
4 RDS X 3’of:

24/18 kcal row/ski/bike erg OR 17/12 air bike
in the time remaining
AMRAP complex
1 pw sn + 1 sq sn + 1 ohs UB !

after each round 2′ REST

score is n. of complex
1+1+1= 1 rep

RX 50/35
SCL 40/25
BEG 30/20 or less

wod
” ANGRY J.T.”
2 round forr time

12 hand stand pushup
12 ring dips
12 pushup
9 hand stand pushup
9 ring dips
9 pushup
6 hand stand pushup
6 ring dips
6 pushup

• rest 2’z

wod
3 EDS

2′ max double unders
NO REST
3′ amrap
10 db front squat
10 chest to bar pullup
10 facing burpees
REST 1′

rx 20/15
scl 15/10
beg 12.5/8

hero wod ” HOLBROOK “
10 rounds for time

5 thrusters 50/35
10 pullup
100 mt sprint

team wod of 3

4 RDS
4′ MAX Kcal row
3′ max burpees over rower
2′ max dual db step over box 60/50

rx 20/15
scl 15/10
beg 12.5/8

WOD
amrap 30 ‘
500 mt row
1k bike
500 mt ski
400 mt run
30 russian swing

wod
2 RDS
10 burpees double db deadlift
15 wall ball shot
20 toes to bar

• rest 2′ –
  2 RDS
  20 burpees double db deadlidt
  15 wall ball shot
  10 toes to bar

WOD
5 RFT
21 KCAL
15 BOXJUMP OVER
9 DEVIL PRESS

A. strenght
5 sets x 5 reps deadlift
rest 2′ btw/ sets

B. wod
amrap 12′
ladder up
3 SDLHP
3 PUSH PRESS
3 FRONT SQUAT
6.6.6
9.9.9
…….

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