WOD

” jenny “

amrap 20′
20 overhead squat * empty bar
20 back squat
400mt run

in memory of U.S. army Capt.Jennifer M. Moreno

TEAM WOD X 2

FOR TIME

200 double unders
175 pushup
150 wall ball
125 ktb deadlift
100 boxjump over
75 american swing
50 pullup

• every 3′ 10 synchro burpees

wod

for time
6 burpees toes to bar
60 mt bear crawl
6 burpees toes to bar

rest 1:1

4 rope climb
20 hand stand pushup
4 rope climb

rest 1:1

2 bar muscle up
60 double unders
2 bar muscle up

wod
FOR TIME
1 k run
25 russian swing
2 k row / ski
25 russian swing
4 k bike
25 russian swing

wod
for time

1k run
30 cleans
40 pullup
50 bar facing burpees

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

CORE
plank on elbow
4 x 45″ ON – 15″ OFF

WOD
for time
10 DL
15 WALL BALL shot
10 POWER CLEAN
15 WALL BALL
10 SHOULDER TO OvER HEAD
15 WALL BALL
10 THRUSTERS
15 WALL BALL
10 POWER SNATCH
15 WALL BALL

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

” PAT “

6 RFT

25 pullup
50 front rack lunges
25 pushup
50 front rack lunges

rx 35/25
scl 25/20

time cap 40′

TEAM WOD X 2

A. STRENGHT ENDURANCE
for time
60 push press ( from rack )
rx 50/35
scl 40/30
beg 30/20

• REST 2′ –
  then

B. FIND DAYLY 1RM SNATCH
then
FIND YOUR DAYLY 1RM SQUAT CLEAN

score is tot. kg lifted

“GIANMARCO”

7 RDS
15/12 kcal row
9 thrusters 40/30
9 burpees facing

wod
part A
from 0′ to 5′
find your dayli 5rm front squat from the ground

from 5′ to 7′ rest

from 7′ to 20′
amrap
5 squat clean
15 wall ball shot 9/6
30 double unders

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