WOD

wod
ladder up 14′
4 toes to bar
4 dumbell snatch alternated
4 step up alt 60/50
6
6
6
8
8
8….
follow this pattern

rx 20/15 – t2b 60/50
scl 15/10 – ktc- 50/40

WOD
AMRAP 20
“CINDY”
5 PULLUP
10 PUSHUP
15 AIR SQUAT

wod
chipper for time
2 rounds of :
30 double unders
20 hang power snatch
30 mountain climbers
20 hang squat clean
30 abmat situp
20 push press
30 medball pushup
30 double unders

• empty bar

wod
for time
21.15.9
burpees box over
step down & up
body row from box

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

day 5
M

WARMUP

WOD
amrap 20′
800mt run
10 wall ball
10 american swing
400mt run
20 wall ball
20 american swing
200mt run
30 wall ball
30 american swing

wod
for time
3-6-9-12-15-21
burpees db deadlift
db step over box
toes to bar
rx 20/15
scl 15/10
beg 10/6

wod
5 RFT
7 ground to over head 50/35
9 wall ball 9/6
11 box jump over 60/50

scl 40/25 – 6/3 -step over box

wod
3 RDS
from 0′ to 3′
1+1 DB HANG CLEAN & JERK ALT
1 BURPEES
1 HAND STAND PUSHUP
2+2
2
2
3*3
3
3…..
from 3′ to 6′
start from the last rep and come back to 1+1
1
1
from 6′ to 9′
run
then repeat

day 6
“BULLARD”

For time :
buy in 532 mt sandbag run ( 40/30 lbs )

5 rds of
21 hand realise pushup
20 alternating dumbell snatches ( 22,5/15 )
15 single amr over head dumbell lunges

cash out
532mt sandbag run

wearing vest ( 20/14 lbs )