WOD

wod
amrap 6′
30 sumodeadlift high pull
15 pistol squat alternated

• rest 2 ‘-

amrap 6′
30 pistol squat alternated
15 sumodeadlift high pull

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

wod
EMOM 15
5 pushup
7 situp
10 air squat

wod
2’30” ON – 30″ OFF
go every 3′ x 15′
12 hang power clean
12 toes to bar
12 lateral bar burpees

RX 40/30
SCL 30/25
BEG 20/15

WOD
amrap 8′
27-21-15
WALL BALL SHOT
HOP FW & BW OVER THE DB
PUSHUP HAND REALISE

–REST 2′–

AMRAP 6′
12-9-6
WALL BALL SHOT
HOP FW & BW OVER THE DB
PUSHUP HAND REALISE

wod
amrap 30′
40 double unders
30 kcal
20 american swing
10 boxjump
5 burpees touch bar

“MATIAS”

For Time

2 Rounds of:

25 Burpee Box Jump Overs (24/20 in)

7 Clean-and-Jerks (61/43 kg)

19 Handstand Push-Ups

94 Double-Unders

5 minute Rest

Then, 2 Rounds of:

28 Alternating Dumbbell Snatches (22.5/15 kg)

12 Squat Cleans (61/43 kg)

20 Toes-to-Bars

18 Wall Ball Shots (15/10 kg)

wod
2 RFT
12 hang power snatch
24 american swing
48 knee to chest
then 50 lateral bar burpees
time cap 18′

RX 40/30-24/16
SCL 30/20-16/12
BEG 20/15-12/8

wod
4 RFT
30 deadlift
20 front squat
10 push press

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

wod
4 RFT
30 deadlift
20 front squat
10 push press

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

wod
3 RFT
15 hang clean & split jerk alternated
15 half burpees db step over box
15 hand stand pushup
300mt run
RX 20/15
SCL 15/10
BEG 10/6