Mese: Ottobre 2021

hero wod
” BLAKE “

4 RFT
30mt plate over head walking lunges 20/15
30 boxjump 70/60
20 wall ball shot 9/6
10 hand stand pushup

metcon
” goodbye Gianfranca “

for time
2500mt row
21 sync front squat
21 sync push press
21 sync bar pushup
15
15
15
9
9
9

selfie and hi fives !!!!

wod
amrap 18′
10 kcal row
10 wall ball shot
10 one db step over box
90 double unders

• ogni rnd aumenta di 10 reps , tranne i DU

RX 1 x 20/15 – 9/6
SCL 1 x 15/10 -6/3
beg 1 x 10/6

wod
” wodapoza 5 “

for time
10-9-8-7-6-5-5-3-2-1
devil presses
toes to bar

time cap 12′

rx 20/15
scl 15/10 – 2 x ktc
beg 10/6

accessory work
3x 10-8 / side split squat db front rack
rest 1′

metcon
” HATE THIS GAME “

7 RDS
3′ kcals
1′ double unders

wod
” icy hot “
3 RFT
400mt run
21 ring dips
15 OHS

RX 50/35
SCL 40/30 | banded strict ring dip
beg 30/20

accessory work
3 x 12 ring row supinated grip

HERO WOD
“HILDY”

for time

100 kcal row
75 thrusters 40/30
50 pullups
75 wall ball shot 9/6
100 kcal row

*rx wearing vest 9/6

” new bitch “

partner wod
for time
18-15-12-9-12-15-18
partner deadlift
med ball situp 9/6
syncro alt. db goblet jumping lunges

rx 100/70 | 1 x 20/15
scl 60/40 | 1 x 10/6

30′ running clock
A. 10 sets x 1
clean & jerk
start every 2 min
start @ 65% 1rm , GO HEAVY

B. FIND YOUR 4RM BACK SQUAT

mobility
1′ x position
banded tricep stretch L & R
wall pec stretch L & R

wod
” chernobyl “
4 rds
max reps hang power snatches @ 3/4 bw*
1 min max kcal row
max reps hand stand pushup strict**
1 min max kcal row

• rest 2′ –
• pausa con il bilanciere in hang , stoppo quando devo mollare il bilanciere
  ** pausa a braccia distese in alto

scl 1/2 bw | elevated strict hspu or box pike pushup