Categoria: Wod

EMOM 24: 15/12 Cal Bike 7 Thruster + 7 Pull Up + 7 Burpees Rest 15/12 Cal Row 7 Thruster + 7 Pull Up + 7 Burpees Rest

AMRAP 25 Min. (not for time, work for quality) 10 Deadlift T&Go 10 Press Strict 20 Hollow Rock 10 Pull Up Strict (il peso si adatta per fare serie unbroken ma al limite)

CAP Time 20 min / 10 Round 15 Wall Ball (9/6kg) 3 Snatch Power (60/45Kg)

Back Squat 5RM Cap time 15 min: 15 C2b Strict 15 HSPU Strict 30 C2B kip 30 HSPU kip 45 Pull Up kip 60 push up

SNATCH SQUAT: 5 set da 3 all’ 80% 10 Rounds / Cap. time 14 min: 10 Wall ball 7 Deadlift 70/50kg 5 Box jump  

GYMNASTIC SKILLS Amrap 18 min. 7 mt. Walk Lounge  2Kb in front 20/16kg 7 Burpees 7 mt. Walk Lounge  2Kb in front 20/16kg 7 C2B  

7 Rounds – CAP TIME: 4 min every round 50 Double Unders 10 T2B 10 Snatch Power 50/35 kg

Martedì Amrap 20 Deadlift romanian 10 Pull up strict 5 Push Press kett 10 Hollow hold 30s 8m time cap 4 round 200m Run 14 burpees

Venerdì Hang squat Snatch+ squat Snatch 85% 5 set Cap 13m For time 50 wall ball 400m Run 50 swing 400m Run 50 wall ball

Giovedì Power clean 2Rm 90% 2-2-2 Cap 10 5 round 6 Hang power clean 70/45 12 T2b