Mese: Settembre 2021

wod
” in greco antico “

3 x 7′ On – 2′ Off

1250 /:1000 mt row
400mt run
max burpees over db in the time remaining

SCORE IS TOTAL BURPEES

wod
” Salem “

3 RFT
500 /400 MT row
21 boxjump 60/50
15 deadlift@ bw
12 hspu

• rest 1′ –

scl dl 50/35 – box pike pushup or elevated hspu -box step up

FINISHER
21-18-15-12-9 ab mat situp
rest 30″

wod
” point & kill “

amrap 12′
20 pullup
25-18 kcals row / ski / bike erg or 17-12 air bike
70 double unders

scl strict banded pullup | 100 single unders

amrap 6′
team wod x 2 ( i go you go )
1 wall walk ( scl 1/2 wall walk ) +
10 air squat

A. every 1.30″ x 10 sets
3 position clean ( hi hang / above knee / below knee )
increase load every set !

B. every 3′ x 5 sets
3 front squat from floor
find your heavy sets
( stsrt from 70% 1rm )

C . bb Z press
3 x 10/8
rest 1.30″

wod
” Yosemite “
for time

1000mt row /ski
50 boxjump
1000mt row / ski
25 dx + 25 sx sync. single arm db push presses
1000mt row / ski
50 strict pullup

*conversioni row / ski :
800mt run
1600mt bike erg
60 kcal assault air bike / 80kcal schwinn air bike

rx 1 x 20 / 15
scl 1 x 15 / 10 | strict banded pullup | box step up @ 75/60

wod

” Gods & Monsters “

3 rds
4′ ON – 2′ OFF
15 POWER SNATCHES
15 FACING BAR BURPEES
15 TOES TO BAR
MAX kCAL AIR BIKE in the time remaining

Score is kcal

rx 35/25
scl 30/20 / knee to chest

wod
” bel air “

for time

1600mt run
30 front squat from floor

rx 80 / 55
scl 50 / 35
beg 35 / 25

wod
” blue velvet “
3 RDS
1′ Max Effort wall climb
1′ ME rope climb
1′ ME walking lunges
1′ ME ring muscle up
1′ ME pushup
2′ rest

scaled version : half wall climb | rope on the floor | banded strict rmu or dips

wod
” lucky ones “
4 x amrap 3 ‘ – rest 1’
20 wallball shots 9/6
50 dluble unders
15 chest to bar pullup

scl 15/50/15 pullup | banded pullup | 100 single unders

wod
” dark paradise “
for time

21-15-9
strict hand stand pushup
over head squat

RX 60 / 40
SCL 40 / 30
BEG 30 / 20

accessory
3 sets x 12 reps barbell good morning