Mese: Giugno 2021

A. strenght
find your max effort strict hand stand pushup
then
5 x 50% max effort HSPU
rest 2′ btw

B. wod
5 RFT
10 chest to bar pullup
20 jump box over
400mt med ball run

wod
amrap 7′ #1
10 pushups
20 walking lunges
30 double unders or 60 single unders

• rest 3′ –

amrap 7′ #2
5 burpees box jump or down & up + step up 60/50
10 hand stand pushup
15 v-up

• rest 3′ –

amrap 7′ #3
15 air squat
10 dip box
5 ktb sumo deadlift hign pull

A. strenght
5 sets x 10.8.6.4.2 reps
FRONT SQUAT
rest 2′

B. wod
FOR TIME
7 rounds
3 clean & jerk
3 burpees pullup

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

wod

amrap 30′

40 running man
20 wall ball shot
400 mt run / row
20 stepup
40 mounfain climbers

core activation
2 x 20 hollow rock

• 20 tap shoulders

wod
5 rounds
start every 5′
300 mt run
20 ktb swing
10 regular burpees

core strenght
4 x 20
barbell hollow rock

wod
10 RFT
10 / 8 KCAL
1 BARBELL COMPLEX ( 1 PW CL + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT )
3 HAND STAND PUSHUP
4 TOES TOBAR

RX 50/35
SCL 40/25
BEG 30/20

wod
4 rds
3′ ON – 2′ OFF
15 db’s front squat
10 burpees over db’s
15 renegade row
10 stoh
max reps db’s step over box 50/40

for time

buy in
100 pistol squat alternated

then 5 rds of
10 toes to bar
20 pushup hand realise
40 double undera

cash out
100 flutter kick hanging bar

HERO wod
” WHEELER “
for time

21 flutter kicks ( 4 count )
2100mt ru8n

then
4 rds of
10 pullups
22 situps
15 pushups
11 burpees
20 air squats

wod
4 rounds
amrap 3′
25 / 20 kcal
7 + 7 hang ktb snatch
10 ktb over head squat
-rest 2′ –
rx 24/16
scl 16/12
beg 12/8