Mese: Agosto 2021

” PRE-BEACH “
for time ( with a partner )
150 power snatch*
110 synchro barbell jumping squat overs
70 synchro pushup

*I GO YOU GO

SI UTILIZZA UN SOLO BARBELL , SI SALTA CONTEMPORANEAMENTE E SI ESEGUE UNO SQUAT COMPLETO !

RX 35/25
SCL 30/20

HEAVY DAY

wod
every 2′ x 5 sets ( carico light)
3 snatch grip BTN push press

• 
  3 over head squat

every 1′ x 5 set
1 DL snatch grip + 1 hang squat snatch + 1 over head squat UB , t&g
find your heavy set

every 1′ x 10 sets ( peso incrementale )
1 snatch

wod
“Annibale “
4 rds

100 double unders
10 power clean
10 burpees box jump over

• 1′ rest –

rx 60/40 | box 60/50
scaled 50 du – 150 su | pe cl 40/30 | box 60/50

wod
5 rds
3′ of
400mt mb run 9/6
in the time remaining
max reps of ktb swing 24/16
rest 2′

MID LINE WORK
3 X 20 RUSSIAN MB TWIST
rest 1’30”

wod
” bicarbonato” ( per digerire ferragosto )
for time

30 strict hand stand pushup
75 wall ball shot 9/6
100 abmat situp

scaled elevated hand stand pushup or pike box pushup – med ball 6/3

CASH OUT
tabata squat jump target

team wod x 3
” fu,** in 30:

amrap 30′
30 thrusters
45 pushup
90 kcals air bike

rx 40/30
scl 30/20 – knee pushup

wod
” red light “
for time
1000 mt row
60 chest to bar pullup
50 alt. pistol squats
30 double db hang power snatch

wod
” BUBBA GUMP II “
1200mt rest 1:1
800mt rest 1:1
400mt rest 1:1
200mt rest 1:1
200mt rest 1:1
400mt rest 1:1
800mt rest 1:1
1200mt rest 1:1

score is total time

ASAP
as long as possible
EMOM
even : 10 toes to ring + 1 clean & jerk ( any style )
odd : 20 double unders + 1 clean & jerk

time cap 20 min
rx 80/50
scl 40/30
beg 30 20

wod
” GRIP “
4 rounds for time
20 db snatch alternated
15 burpees hop fw & bw
10 toes to bar

RX 20/15
SCL 15/10
BEG 12,5/8