Wods @271212-150113


271212
EMOM 20’00”
8 Swing 32/24
6 Pistols
8 TTB

Cash out
4-4-4-4-4
Strict/Weighted False Grip PU@Rings

281212
“Amanda”
7-9-5
MU/Snatch

3RFT
Row 500
20 Burpees @Vest
Rest 2’00”

291212
EMOM 6’00”
3 Burpees
1 Bar MU
Rest 5’00”
EMOM 20’00”
Odd: Sprint Row 200mt
Ever: 5 Seated DB Press

311212
Wod
31 pull ups
12 squat clean 60kg
20 swing 32/24 kg
12 box jumps 76/60 cm
1RM clean and jerk (3 attempts)
1 k row/run
20 Deadlift @clean and jerk weight
13 burpees touch alla sbarra dei pull ups

010113
Wod
AMRAP 33’00”
30 DU
20 DB Clusters @2×20
30 DU
20 TTB
30 DU
20 Jump touch @30cm
30 DU
20 UB KB Snatch @24/16

Cash out
Weighted Dips
4xMax @Heaviest possible

020113
Wod R2F
AMRAP 15’00”
5 Squat Clean @40/25 (r2f 60/45)
10 Jerk
15 Pullups

Cash out:
EMOM 8’00”
5 HSPU @DB
5 Burpees

030113
Wod
4 Rounds
4 Power Clean @60/40 (r2f 100/60)
5 Box Jumps @60/50 (r2f 90/70cm)
25 DU
8 Burpee-TTB

Midline:
3x
20 UB GHD Sit-ups – rest 45 sec.
15 Hyperextension – rest 45 sec.

040113
Wod R2F e Classe uguali
Run 800m
3 rounds of:
25 Push-Ups H/O (Hands off)
25 Jumping Squats @20/15 (BB vuoto)
25 KB Swing 24/16kg
Run 800m

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1 MU Every 30″ x 5’00” (sub 4 dips)
Rest 2’00”
3-3-3-3-3 OHS w/ Jerk Grip @for quality

070113
Wod
15 Thrusters @45/30 (r2f 70/45)
25 C2B Pullups
10 Thrusters
20 C2B Pullups
5 Thrusters
15 C2B Pullups

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Tall Snatch
4-4-4-4-4 @For Quality

080113
Wod tutti
1000 Row
2’00” Handstand Hold
800 Row
40 Push-Press @40/25
600 Row
40 SDLHP @40/25
400 Row
40 Ring Dips
200 Row
100 Walking Lunges
100 Row

Cash out
Strict/Weighted TTB @Medball 6/4kg
5-5-5-5-5

090113
3 RFT:
12 Burpees Over-the-Box Jumps
9 Muscle-Ups (sub 15 jump MU)
7 Deadlifts @140/95kg

Cash out
4×3 Push Press @ heaviest possible, rest :60

Core
Double Alternating Tabata (8 total rounds)
a. Hip Extensions (sub Lightweight Good Morning)
b. L-Sit hold @ hardest possible

100113
14’00”
UB TnG Power Snatch @50/35
UB Ring Rows (body parallel to the floor)
UB Swing @24/16
Rest 45″

EMOM 7’00”
Ever: 5 HSPU @deficit
Odd: Max DU

110113
Run 800mt
30 Pull-ups
30 Front squat @50/35kg
30 TTB
30 Power clean @50/35kg

140113
5 RFT
5 Hang Power Clean @90/55
50 Walking Lunges

150113
3 RFT
2’00” Row
2’00” Burpee touch @30cm
2’00” Hang Power Snatch @35/25kg
2’00” Skip (sul posto)
2’00” Push ups