Wods 16/01-01/02


160113
Cindy
20’00” AMRAP
5 Pullups
10 Pushups
15 Squat

Cash out
10/50 DU

170113
6-5-4-3-2-1 Snatch @60/40
2 Rope Climbs
20 DU

EMOM 8′
1 Split Jerk + 1 Push Press

7’00” Row

180113
Wod
3RFT
30 KB Snatch@24/16
25 Wallballs

Cash out
On 30″:
1 Burpee
2 KB DL@32/24

GHR: 3×10

210113

1K Row/Ski

4RFT
10 Split Jerk @50/35
8-12-16-20 Down-ups

220113

2K row

4RFT
3 OHS@70/45
24 UB DU

Cash out
Double Tabata
Swing + Box Jumps

230113
EMOM 10′
1 MU
6 Pistols

EMOM 10′
1 Power Clean AHAP
3 TTB
5 Box Jumps

240113

Wod
7’00” AMRAP Burpees
30 Deadlift @120/80
50 K2E

5 x Max Hollow Hold

250113
3×10 Goodmorning

EMOM 8’00”
3 Hang Power Snatch @65-70%

Wod
60 Wallballs
21-15-9
Thrusters @50/35
SDLHP

Cash out
3x500Mt Row

280113

Wod:
4 Rounds:
1’00” Row (Cal)
1’00” Push-ups
1’00” Box Jump
1’00” Pull-ups
1’00” Swings

290113

Wod:
5 Rounds
5 HSPU @bumpers 20/15kg
10 DB front squats

Cash out:
Landmine twist, 50reps @10/5Kg

Wod 2
Conditioning:
For time:
100 Burpee Box Jump Overs
100 DU
3000 Row

300113

Wod 1:
12 AMRAP
75 Double Unders
10 TTB
10 Hang Power Snatches @45/30

Wod 2: Extra training
Run 1600mt
50 Push ups
Run 800mt
50 Jump Touch @40cm

310112

Wod:
7 RFT
7 Deadlift @BW
7 Ring Dips
Than…
Max HSPU (un tentativo)

Wod 2 extra training:

“Xtra Annie”
For time
100/80/60/40/20
Double Unders
50/40/30/20/10
V-ups

010213
3 Rounds
10 CTB Kipping Pullups
rest :30
8 Burpees
rest :30
ME UB hang power clean and jerk (once bar hits floor stop)
rest :45
8 CTB kipping Pullups
8 Burpees
5 Hang Power Clean and jerk
rest :60