Wod#1
French Throwdown – wod 3

For time: (time cap 8’00”)
10 overhead squats 43/20kg
20 hang cleans 43/20kg
30 front squat 43/20kg
40 wall balls 9/6kg
100 double unders

Score: The time required to complete the sequence. If the time cap is exceeded, add 1 second per reps left to execute.

Weightlifting Session

Wod#2

Esercizi possibili:
Run/Row/Ski/Bike/Swim/DU/Spinbike/Airdyne

A) Tabata 20″ on 10″ off
Rest 4′
B) Tabata 20″ on 10″ off
Rest 4′
C) Tabata 20″ on 10″ off
Rest 4′
D) Tabata 20″ on 10″ off
Rest 4′

300413

Strength:
Squat

WOD#1
21-15-9
Power Clean @90/60kg
CTB Pullups

50 strict dips

WOD#2
5′ AMRAP
Rope Climbs/Rope Pull-ups

010513

Weightlifting Session

Wod#1
5 Rounds
3 Box Jumps @100/75cm
6 HSPU
12 TTB
…than…
1 set of Max UB KB Russian Swings (no american) @40/32kg

Wod#2

020513

REST DAY

030513

Wod#1

A.
AMRAP 5’00”:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
B.
AMRAP 7’00”:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
C.
Complete for time:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips

Weightlifting Session

Wod#2
12’00” NOT FOR TIME
1 Weakness
2 Weakness
3 Weakness
*Costruite il wod con le 3 debolezze piu’ grandi che avete.

040513

For time:
2 Muscle-Ups/4 Ring Dips
10 Snatch @50/30
4 Muscle-Ups/8 Ring Dips
8 Snatch @55/35
6 Muscle-Ups/12 Ring Dips
6 Snatch @60/40
8 Muscle-Ups/16 Ring Dips
4 Snatch @65/45
10 Muscle-Ups/20 Ring Dips
2 Snatch @70/50

Rest 30′