Mese: Settembre 2021

wod
” Kabul “
amrap 8′
18 ctb
15 db stoh
12 ttb

rx 20/15
scl 15/10
beg 10/6

wod
” aerosol II “
1k row
2 k bike
800mt run
30 ktb russian swing 24/16

hero wod
” MATT 16 “
FOR TIME

16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS
800MT RUN
16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS
800MT RUN
16 DEADLIFT
16 HANG POWER CLEAN
16 PUSH PRESS

RX
DL 120/ 80
HPWCL 80/60
PPR 60/40

SCL
DL 80/60
HPWCL 60/40
PPR 40/25

partner wod
” CARAVEL “
3 rounds for time

50 partner wall ball shot 9/6
20 sync one arm alt. hang clean & jerk 20/15

scl 6/3 – 15/10

wod
” deja’ vu “
FOR TIME
400mt run
3′ max reps ri g muscle up

• rest 1′ –
  400mt run
  2’max reps toes to bar
• rsst 1′ –
  400mt run
  1′ max reps strict hand stand pushup

score is total number of reps

scaled : banded strict rmu / c2b / banded strict pullup | knee to elbow / one leg toes to bar | elevated hand stand pushup @12 cm / box pike pushup

cashout
3 x 1′ max reps double unders
rest 30″

every 2′ x 4 sets
2 muscle cleans + 2
hang power clean + 2 push press UB

• carico in progressione
  ad ogni set

EMOM 10′
1 Clean & jerk
start from your 60% 1RM , add kg till your dayly 1RM

3 sets
8/10 Z-press 1- 1/4