Mese: Giugno 2021

A. strenght
4 sets x 12/16 reps
strict high pull 30/20
rest 1’30”

B. wod
10 RFT
10 one db hang power snatch alt.
4 burpees jump over db
40 double unders

rx 20/15
scl 15/10
beg 12.5/8

wod
5 rounds for time

5 hang squat clean
10 front rack walking lunges
5 push press
rx 50/35
scl 40/25
beg 30/20

accessory work
2 sets , 2 dumbells
20 floor press
20 tate press
20 j press

” MURPH “
for time

1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run