Mese: Luglio 2020

FOR TIME
run
2 x 600mt rest 1’30”
3 x 300mt rest 1′
4 x 200mt rest 45″
5 x 100mt rest 30″

Emom 9′
0′ 5 power clean @60%
1′ 5 pullup
2′ 5 burpees
..repeat

wod
for time
21.18.15.12.9.6.3
deadlift unbroken
after each set complete 10 burpees lateral over the bar
rx 80/55
scl 60/35
beg 30/20

— Rest Day —

Day 6

HERO WOD

“MANION”

7 rounds for time of
400mt run
29 back squat

rx 60/40
scl 50/30

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