Wods 06-110513


060513

Wod#1
2RFT
5 Burpee Muscle-Ups/10 Dips
10 *Dumbbell/Kettlebell/Barbell Snatch (any style: power/squat, 5 each arm, Heavy)
15 Burpee Box Jump-Overs

Wod#2

Wod#3
For time:
20 Thrusters 60/40 – 50/30 masters
40 Pull-Ups
15 Thrusters
30 Pull-Ups
10 Thrusters
20 Pull-Ups

070513

#1
Back Squat
*Set 1 – 75% x 2 reps
*Set 2 – 85% x 1 rep
*Set 3 – 90% x 1 rep
*Set 4 – 90-95% x 1 rep
*Set 5 – 90-95% x 1 rep
Rest 2-3 minutes between sets.

#3
EMOM 20’00”
Even Minutes – 3 Snatch @AHAP
Odd Minutes – 5 Ring Dips + 5 Burpees + 5 TU

#4
3K Run + 2K Row

080513

#1
1000mt Row for time.

#2
Ogni 2’00, per 10’00:
OHS x 3 reps @85-90%

#3
3RFT:
10 Deadlift @140/90kg*
10 C2B Pull-Ups
20 Burpees Over the Barbell
20 Handstand Push-Ups

090513

Rest Day

100513

#1
For time:
50 Thrusters @20/15

Rest 2’00”

#2
For time
21-15-9
Box Jump @75/60
C2B pull-ups

#3
Emom 12’00”
1 C&J @80%1RM + 20 DU

6×4 Strict TTB

110513

#1
AMRAP 10’00”
10 One Arm DB Snatch Alternating @35/22kg
12 Pistols Alternating

#2
1000mt Row

Rest 2’00”

#3
Max Wallball in 6’00”

7’00” to complete
3 OHS AHAP without Rack
Starting @your choice!

2×30 GHD
2×20 Strict Ring Dips
5×30″ Hollow Hold