WOD

wod
2 rds for time
50 double unders
20 one arm db over head squat
50 double unders
12 toes to bar
50 double unders
20 db snatchea alternated
50 double unders
12 bar muscle up

A. strenght
find your max effort strict hand stand pushup
then
5 x 50% max effort HSPU
rest 2′ btw

B. wod
5 RFT
10 chest to bar pullup
20 jump box over
400mt med ball run

wod
amrap 7′ #1
10 pushups
20 walking lunges
30 double unders or 60 single unders

• rest 3′ –

amrap 7′ #2
5 burpees box jump or down & up + step up 60/50
10 hand stand pushup
15 v-up

• rest 3′ –

amrap 7′ #3
15 air squat
10 dip box
5 ktb sumo deadlift hign pull

A. strenght
5 sets x 10.8.6.4.2 reps
FRONT SQUAT
rest 2′

B. wod
FOR TIME
7 rounds
3 clean & jerk
3 burpees pullup

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

wod

amrap 30′

40 running man
20 wall ball shot
400 mt run / row
20 stepup
40 mounfain climbers

core activation
2 x 20 hollow rock

• 20 tap shoulders

wod
5 rounds
start every 5′
300 mt run
20 ktb swing
10 regular burpees

core strenght
4 x 20
barbell hollow rock

wod
10 RFT
10 / 8 KCAL
1 BARBELL COMPLEX ( 1 PW CL + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT )
3 HAND STAND PUSHUP
4 TOES TOBAR

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

wod
4 rds
3′ ON – 2′ OFF
15 db’s front squat
10 burpees over db’s
15 renegade row
10 stoh
max reps db’s step over box 50/40

for time

buy in
100 pistol squat alternated

then 5 rds of
10 toes to bar
20 pushup hand realise
40 double undera

cash out
100 flutter kick hanging bar

HERO wod
” WHEELER “
for time

21 flutter kicks ( 4 count )
2100mt ru8n

then
4 rds of
10 pullups
22 situps
15 pushups
11 burpees
20 air squats