Mese: Aprile 2021

wod
5 RFT
8 PULLUP
8 DIP
8mt BEAR CRAWL
8 STEP OVER BOX 1 DB

wod
8 rounds for time
7 power snatch
6 burpees facing bar

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

WOD
FOR TIME
13-9-8-7-6-5-4-3-2-1
deadlift
floor press
squat clean

RX 50/354
SCL 40/25
BEG 30/20

wod
5 RFT
10 DEADLIFT
10 BOXJUMP OVER
20 WALL BALL SHOT
RX 50/35
SCL 40/25
BEG 30/20
Time cap 15′

STRENGHT
3 X 10+10
BULGARIAN SPLIT SQUAT *empty bar

“BAUER”

FOR TIME

2′ elbow plank ( in silence )
13 burpees
18 kettlebell swings 24/16
31 pushups
53 goblet squats
53 burpees
31 kettlebell swings
18 pushups
13 goblet squats
2′ wall sit ( in silence )

“BAUER”

FOR TIME

2′ elbow plank ( in silence )
13 burpees
18 kettlebell swings 24/16
31 pushups
53 goblet squats
53 burpees
31 kettlebell swings
18 pushups
13 goblet squats
2′ wall sit ( in silence )

wod
7 RFT
10 ring dip
5+5 one leg box squat
10 ring row

wod
5 rds
3′ on 1′ off
30 squat
30 mountain climbers
max reps of burpees J.B.

core strenght
4 x 30 good morning with elastic bend

wod
3 RFT
10 front squat
15 burpees box jump over
20 toes to bar

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

chipper WOD
7 RFT
11 double unders
11 air squat
11 pushup
11 pullup
11 wall ball shot 9/6
11 ktb swing 24/16
11 deadlift 40/30
11 double unders

time cap 40′