WOD

wod
amrap 20′
10 thrusters dual db
20 mountain climbers
10 devil press one db alternated
20 toes to bar

“WHITTEN”
5 Rounds For Time

22 Kettlebell Swings (2/1.5 pood)

22 Box Jumps (24/20 in)

400 meter Run

22 Burpees

22 Wall Ball Shots (10/9 ft, 20/14 lb)

wod
ANRAP 20′
4+4mt bear crawl
8 pushup hand realise
12 air squat
16 med ball situp

wod
for time
21.15.9
clean & jerk
pullup
american swing

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

wod
7 RFT
5 burpees boxjump over
10 hand stand pushup
20 double unders

wod
for time
150 wall ball shot
every break you perform 10 plyo lunges

RX 9/6

SCL 6/3

wod
5 round for time
12 one db squat clean thruster alternated
10 pullup
8 burpees jump over& back the db

rx 20/15
scl 15/10
beg 10/6

day 6
” TAMA “
FOR TIME
800mt single arm farmer carry plate 15/10
31 toes to bar
31 push ups
31 front squat 40/30
400mt single arm farmer carry plate 15/10
31 toes to bar
31 push ups
31 hang power clean 40/30
200mt single arm farmer carry plate 15/10

WOD
5 ROUNDS FOR TIME
5 + 5 KTB THRUSTERS
15 PUSHUP on the ktb
30 AMERICAN KTB SWING
45 DOUBLE UNDERS
*if you can ,each round carry the ktb OH 25mt forward. after last round come bacK OH

OUTDOOR or INDOOR WORKOUT

4 RFT
1 GTOH L
3 OH LUNGES L
5 HALF KNEELING PRESS L
1 GTOH R
3 OH LUNGES R
5 HALF KNEELING PRESS R
15 BURPEES HOP F&W OVER THE DUMBELL

RX 20/15
SCL 15/10
BEG 10/6