WOD

Emom 5′
1 hang power snatch
1 power snatch
1 hang squat snatch
1 squat snatch
FIND YOUR HEAVY SET

WOD
for time
9.7.5
bar muscle up
squat snatch

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

wod
3 rounds for time
10 deadlift
15 front squat
20 shoulder to over head
1* 30/20 – 240/25 – 345/30

strenght
3 x 10+10 good morning in split stance ( L e R ) empty bar

wod
amrap 7 ‘
2 toes to bar
2 hang power clean
2 pistol squat alternated
…every roinds +2 reps
rest 5′
amrap 7′
start from last round and come back

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

cool down
stretch quad and gluteus L & R
2′ each section

𝗪𝗢𝗗
For time

27 kcal
10 thruster
9 ths ub
8 ths ub

• 𝗥𝗘𝗦𝗧 60′

21 kcal
8 thruster ub
7 tha ub
6 ths ub

• 𝗥𝗘𝗦𝗧 60′

15 kcal
6 thrusters ub
5 ths ub
4 ths ub

• 𝗥𝗘𝗦𝗧 60′

9 kcal
4 thruster ub
3 ths ub
2 ths ub

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

wod
for time
400mt run
then
3 rds
20 burpees box over
30 wall ball shot
40 double unders
then
400mt run

team wod x 2
10 rds for time

20 jump over the wall
20 zercher squat 60/40
30 mt two plates farmer carry 15/10
15mt two ktb front rack walking lunges 16/12

Wod
For time
9.15.21.27.33
Sdlhp 45/30
Burpee pullup

Wod
For time
200mt run
40 t2b
20 hspu
30 squat clean 70/40
20 hspu
40 t2b
200mt run

Cool down
2 x 20 V- up

15 min practice hand stand hold

Wod
In 25 min establish your PR deadlift

Wod
20 mins Interval training
4 rounds
45″ on -15″ off
Wall ball 9/6
Double unders
Db snatch alternated
Burpees target
Rest 1.15″
Score is total numbers
rx 20/15 – 9/6
scl 15/10 – 6/3

cool down 200mt jog