WOD

wod
4 rounds
amrap 3′
25 / 20 kcal
7 + 7 hang ktb snatch
10 ktb over head squat
-rest 2′ –
rx 24/16
scl 16/12
beg 12/8

MID LINE
3 X 20 V-UP one leg alternated

WOD
10 RFT
3 CLEAN & JERK
3 TOES TO BAR – CHEST TO BAR

RX 60/40
SCL 50/35
BEG 30/20

core
tabata
superman rock

wod
21.15.9 DL @ 70//0
10 BOXJUMP each rnd
then
12.9 6 DL @ 90 /70
3 WALL CLIMB each rnd
time cap 18′

WOD
FOR TIME
50 db’s STOH
50 burpees
50 db situp
100 db front squat
50 db situp
50 burpees
50 db’s STOH

time cap 30′

A. strenght
10-8-6-4-2
back squat
start every 2′

B. 6 RFT
2 hang power snatch
3 toes to bar
4 pullup

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

hero wod ” LUPO”

with a partner

cash in 1943mt row

100 wall ball shots
90 deadlift 60/40
80 hand release pushups
70 boxjump
60 toes to bar
50 burpees
40 power cleans
30 push presses
30 weightes lunges 9/6
10 thrusters

cash out 1943mt row

core
3 x 15 + 15
from plank knee to opposite elbow

wod
3 RDS
3′ ON – 2′ OFF
30 one db thrusters alternated
10 burpees over the db
30 shoulder tap from box

A. strenght
5 sets x 8 reps
ring dip
start every 2′

B.wod
amrap 14′
12/10 kcal bike
6 toes to bar
12 boxjump over

wod
FOR TIME
1 mile run
180 double unders

then
6 rds
7 burpees
15 wall ball
21 ktb swing

time cap 30′

A. strenght
5 sets
1 power clean + hang squat clean + 1 squat clean
start every 2′
find your heavy set

B. wod
7 RFT
4 strict chin up
8 hang squat snatch
20/15 kcal
rime cap 18′

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