Mese: Maggio 2024

💥W.O D.
” WALTZ “

for time

15 BMU
1600m RUN
15 RMU

cap 16′

☀️HEAVY DAY

SQUAT CLEAN & SPLIT JERK FROM MID-TIGH
2 x 1+2 @ 75% 1RM
1 x 1+1 @ 85%
2 x 1+1 @ 95%

FRONT SQUAT
2 x 2 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%

💥 W.O.D.
” SENTINELLA “

for time ( with a partner )

50 synch wallball shots 9/6
30 C & J ( any style )
40 synch WB
20 C & J
30 synch WB
10 C & J

cap 15′

💥W.O.D.
” BUDAPEST “

for time

5 SHSPU
10 –》 1 SANDBAG SHOULDERING*

then
4 x 7.62mt HSW

cap 18′

💥 W.O.D.
” GIUDA “

every 3’00 x 5 rds
250/200m row
13 burpees OTR
max alt. DB snatch

• score is total reps DB SN !

💥 W.O.D.
” FL€XO ”

AMRAP 20′

20 TTB
20 PUSHUPS
20 C2B
20 ALT. PISTOL SQUAT

☀️ W.O.D.
“ HOLLEYMAN OTM “

EMOM for a long ad possible
5 WB SHOTS 9/6
3 HSPU
1 CLEAN ( any style )

cap 20’

*score : Il numero dei round

💥 W.O.D.
” VALCHIRIA “

for time

50 / 40 kcal bike erg-row – ski
400m run
50 / 40 kcal
800m run
50 / 40 kcal
1200m run

cap 28′

💥 HEAVY DAY

FLOATING POWER SNATCH
10 x 1 – 3 from 70% to 95% 1RM P.S.

SQUAT SNATCH
10 x 1 – 3 D&G from 70% to 95% 1RM S.S.

☀️W.O. D.
“ HABANERO “

for time
60 SUCO
50 CTB
40 LATERAL BURPEES O.T.B.
30 OHS
20 RMU

cap 13’