Giorno: 13 Giugno 2024

💥 W.O.D.

” MOSAIC “

6 x 2’00 ON | 1’00 OFF
12 ring dips
7 burpees target 15cm
max meters DB OA walking lunges *

1* rnd suite case carry R
2* rnd front rack carry R
3* rnd OH carry R
4* rnd suite case L
5* rnd front rack L
6* rnd OH rack L

HEAVY DAY

➡️ 5’ squat snatch
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

➡️ 5’ squat clean & split jerk
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

💥 W.O.D.
” REVERSE JACKIE “

for time

30 pullups
50 thrusters
1k row

cap 12′