Mese: Marzo 2021

Strenght
5 x 1 strict kte + 1 strict pullup

WOD
3 RFT
500 MT RUN
8+8 HANG CLEAN & JERK one dumbell
16 toes to bar

time cap 16′
rx 20/15
scl 15/10
beg 10/6

wod
12 RFT
6 THRUSTERS
6 BURPEES FACING BAR
time cap 16′

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

WOD
FOR TIME
4 km RUN
40 BURPEES PULLUP

“HAL”
FOR TIME

buy-in 50 burpees

10 rounds of
5 deadlift
5 hang power cleans
5 thrusters
5 back squat

cash out 50 wall baLL

RX 60/40
SCL 40/25

“Open 21.3”

For Time

15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
Rest 1 minute
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
Time cap: 15 minutes

open 21.4
For weight

1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Jerk

Time cap: 7 minutes

core
3 x 30 knee tuck up

wod
2’30” ON – 30″ OFF
go every 3′ x 12 ‘
complete :
10 hand stand pushup
25 air squat
50 double unders

then max reps knee to chest

STRENGHT
5 x 5 bent over row
start every 2′
find your heavy set

WOD
10 RFT
10 wall.ball shot
3 chest to bar pullup
1 squat clean

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

open workout 21.2
FOR TIME
10 db sn alternated
15 burpees boxjump over 60/50
20 db sn alt.
15 burpees bjo
30 db sn alt
15 burpees bjo
40 db sn alt
15 burpees bjo
50 db sn alt
15 burpees bjo

time cap 20′

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

THE STACHE

AMRAP with a partner 33′

400mt run
12 pushup
31 alternating lunges
19 burpees
54 air squat

AMRAP 45′
30 REGULAR BURPEES
300MT RUN
30 MB SOLDIER MARCH
30 MB GOOD MORNING
30 MB SQUAT
30 RUSSIAN SWING

MB 9/6