Giorno: 17 Luglio 2020

Day 5

G M

wod
for time
100 wall ball shot
every time you break the wall ball shots perform the same number of
pushup hand realise

Day 4

G

wod
for time
from 20 to 2 toes to bar
from 2 to 20 hand stand pushup
20.18.16…
2.4.6…

Day 3

W M G

A. back squat every 2′
3.6.9 12

B. wod
7 rds for time
3 squat snatch
5 box jump
35 double unders

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

Day 2

W M

A. clean complex
every 2’x 5 sets
1 low hang power clean
1 hang squat clean
1 squat clean

B. wod
for time
30 clean & jerk
every min 7 wall ball shot

rx 50 / 35 – 9/6
scl 40 / 30 – 6/3
beg 30 / 20 – 6-3

day 1

W

wod
for time
50 thrusters
40 deadlift
30 stoh
20 power clean
10 ohs

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

accessory work
3 super set
8 db bench press + 8 db iron cross

day 6

run

swim

run

Day 5
G W M

team wod x 2
for time
100 db snatch alternated
200 kcal
300 double unders

every 3′ perform
3 bar muscle up or 6 chechest to bar pullup each player

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

*any partition is allowed

Day 4
G W

WOD
0′ – 2′ 21 power clean
2′ – 4′ 18 hand stand pushup
4′ – 6′ 15 front squat

6′ – 8′ 18 power clean
8′ – 10′ 15 hand stand pushup
10′ – 12′ 12 front squat

12′ – 14′ 15 power clean
14′ – 16′ 12 hand stand pushup
16′ – 18′ 9 front squat

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

day 3
G

wod
“cindy “
amrap 20′
5 pullup
10 pushup
15 air squat