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′
Wod#2