WOD

☀️W.O.D.
“ EXIT “

5 x 3’00 ON | 2’00 OFF
18-15-12-9-6 HSPU
10 shuttle run *
Max kcals in the time remaining

• 1 SR = 7,62 + 7,62mt
  score is total calories

☀️W. O . D .
“ FAR FROM PARADISE “

3 RFT

100 DU
12 pullups
9 C2B
6 T2B
rest 1’00
12 deadlift
9 front squat
6 STOH

cap 17’00

✔️RX 🚺50 🚹70

💥 W.O.D.
” BULLDOG “

for time

800mt run
21 floor / bench press
21 DB box step ups
600mt run
15 floor / bench press
15 DB box step ups
400mt run
9 floor / bench press
9 DB box step ups

cap time 25′

✔RX floor ♀️ 50 ♂️ 70 | 2 x 22,5 / 15

☀️W.O.D.
“ MALACORE “

for time
4 rope climb
10 strict HSPU
25 GHD / ABMAT sit ups
3 rope climb
10 strict HSPU
25 V – UPS
2rope climb
10 strict HSPU
25 GHD / ABMAT situps
1 rope climb
10strict HSPU
25 V-UPS

cap time 20’

💥W.O.D.
” HARRIS “

5 x 2’00 ON | 2’00 OFF

10/7 kcals
8 BMU
max HANG CLUSTERS in the time remaining !

✔RX ♀️30 ♂️45
✔MASTER ♀️ 30 ♂️ 45 | 5 BMU
✔SCL ♀️25-20 ♂️ 35-30 | 4 BMU

☀️ W.O.D.
“ GHETTO “

part 1 —> 0’00 – 7’00
ladder ( + 3 reps )
3 OHS
3 TTB
6 OHS
6 TTB
9……..

part 2 —> 7’00 – 13’00
find 1RM thruster from floor

✔️RX 🚺30 🚹40
✔️SCL 🚺20 🚹30

☀️W.O.D.
“ ICON 2 “

8 RDS 2’30” ON | 2’30” OFF

200mt run
6 no pushup burpees plate 10kg
Max kcals in the time remaining

• each round ADD 1 NPBP !!!

score is total kcals

💥W.O.D.
” COWBOYS CRY TOO “

with a partner
amrap 13′

50 deadlift
50 situps
50 DB thrusters
7,5+7,5mt HSW

flow –》 I GO YOU GO

✔RX ♀️70 – 2 x 10 ♂️100 – 2 x 15

☀️HEAVY DAY

➡️SQUAT CLEAN & JERK

every 1’30” x 6 sets
2 x 1+3 SQ. CL. & J. T&G @ 78% 1RM
4 x 1 +3 SW.CL. & J. T&G @ 83%

➡️ FRONT SQUAT
every 2’00

1 x 4 @65%
2 x 3 @75%
2 x 2 @ 85%
2 x 1-2 @ 90%

💥W.O.D.
” SALSEDINE *

amrap 20′

2 RDS
5 C2W
10 BBJO @ 60/50
15 pullups

then

run 400mt