WOD

STRENGHT
emom 7′
1 DL
1 HANG POWER CLEAN
1 FRONT SQUAT
1 PUSH JERK
work @ 75% 1rm jerk

WOD
4 RFT
10 HSPU
15 CLEAN & JERK
20 PUSTOL SQUAT ALTERNATED
rx 50/35
scl 40/25
beg 30/20

wod
FOR TIME
20 step over box 1 db
20 toes to bar
20 ktb swing

30 step over box
30 toes to bar
30 ktb swing

40 step over box
40 toes to bar
40 ktb swing

HERO WOD
” HEIDI “
amrap 23′
23 air squats
23 pushups
23 ktb swings 24/16
23 jumping lunges
23 situps
23 boxjumps 60/50

trenght
5 x 5 front squat fro. the ground
start every 2′
find heavy set

wod
5 rft
1 bar complex ( 3 toes to bar+ 2 pullup + 1 chest bar )
3 power snatch
3 over head squat
time cap 9′

rx 35/25
scl 30/20
beg 20/15

wod
10 RFT
10 V-UP
20 DOUBLE UNDERS
40 MOUNTAIN CLIMBER

wod
5 RFT
10 MED BALL SHOT
20 BURPEES OVER THE MED BALL
300MT RUN

• each rnd advance 25 mt

NO TIME CAP !

team wod of 2
FOR TIME

30 D-ball shouldering i go you go
200mt big huge d-ball carry ( change every 25mt )
100 ktb american swing 24/16
900 mt run toghether
30 d ball over the box
10 tyre back flip

wod
5 RFT
8 PULLUP
8 DIP
8mt BEAR CRAWL
8 STEP OVER BOX 1 DB

wod
8 rounds for time
7 power snatch
6 burpees facing bar

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

WOD
FOR TIME
13-9-8-7-6-5-4-3-2-1
deadlift
floor press
squat clean

RX 50/354
SCL 40/25
BEG 30/20