WOD

💥 W.O.D.
” EQUINOX “

for time

800m run
8 C&J ( any style )
600m run
6 C&J
400m run
4 C&J
200m run
2 C&J

cap 15′

💥W.O.D.
” CROSSFIT.COM “

EMOM as long as possible
3 burpees target
7 C2B
11 WB SHOTS @9/6

cap 15′

☀️HEAVY DAY

POWER CLEAN & PUSH JERK
2 x 3 D&G @ 75%
6 x 2 D&G @ 85%

CLEAN DEADLIFT
2 x 3 @70%
2 x 2 @80%
2 x 2 @90%

💥 W.O.D.
” WIND PARADE “

every 2′ x 8 RDS alt.
P1 –》 200m MB run 9/6 + max reps TTR
P2 –》15 DL + max reps wall walks

FLOW –》 ogni 2’00 invertire i ruoli

☀️W.O.D.
“ H – AMANDA “

9-7-5
RMU
SQUAT SNATCH

cap 15’

💥W.O.D.
” BLU REEF ”

every 7′ x 4 RDS
1000m ROW
400m RUN
max meters burpees broad jump in the time remaining

• score = meters bbj

💥W.O.D.
” REDENTOR “

for time
35 DU
then…
35 DU
15 TTB
then..
35 DU
15 TTB
15 SHSPU
then…
35 DU
15 TTB
15 SHSPU
15 DB hang clusters
then…
35 DU
15 TTB
15 SHSPU
15 DB hang clusters
15 DB box step overs

cap 15′

💥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′