Mese: Luglio 2021

hero wod ” HOLBROOK “
10 rounds for time

5 thrusters 50/35
10 pullup
100 mt sprint

team wod of 3

4 RDS
4′ MAX Kcal row
3′ max burpees over rower
2′ max dual db step over box 60/50

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

WOD
amrap 30 ‘
500 mt row
1k bike
500 mt ski
400 mt run
30 russian swing

wod
2 RDS
10 burpees double db deadlift
15 wall ball shot
20 toes to bar

• rest 2′ –
  2 RDS
  20 burpees double db deadlidt
  15 wall ball shot
  10 toes to bar

WOD
5 RFT
21 KCAL
15 BOXJUMP OVER
9 DEVIL PRESS

A. strenght
5 sets x 5 reps deadlift
rest 2′ btw/ sets

B. wod
amrap 12′
ladder up
3 SDLHP
3 PUSH PRESS
3 FRONT SQUAT
6.6.6
9.9.9
…….

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

” jenny “

amrap 20′
20 overhead squat * empty bar
20 back squat
400mt run

in memory of U.S. army Capt.Jennifer M. Moreno

TEAM WOD X 2

FOR TIME

200 double unders
175 pushup
150 wall ball
125 ktb deadlift
100 boxjump over
75 american swing
50 pullup

• every 3′ 10 synchro burpees

wod

for time
6 burpees toes to bar
60 mt bear crawl
6 burpees toes to bar

rest 1:1

4 rope climb
20 hand stand pushup
4 rope climb

rest 1:1

2 bar muscle up
60 double unders
2 bar muscle up

wod
FOR TIME
1 k run
25 russian swing
2 k row / ski
25 russian swing
4 k bike
25 russian swing