Mese: Marzo 2021

a.strenght
emom 8 min
1 pw cl + 1 hang squat clean + 1 front squat + 1 stoh
find your heavy set

b.wod
10 rounds for time
3 hspu
6 hang power clean
9 wall ball
rx 50 / 35 – 9/6
scl 40/25 – 6/3
beg 30/20

wod
ladder up 14′
4 toes to bar
4 dumbell snatch alternated
4 step up alt 60/50
6
6
6
8
8
8….
follow this pattern

rx 20/15 – t2b 60/50
scl 15/10 – ktc- 50/40

WOD
AMRAP 20
“CINDY”
5 PULLUP
10 PUSHUP
15 AIR SQUAT

wod
chipper for time
2 rounds of :
30 double unders
20 hang power snatch
30 mountain climbers
20 hang squat clean
30 abmat situp
20 push press
30 medball pushup
30 double unders

• empty bar

wod
for time
21.15.9
burpees box over
step down & up
body row from box