WL

Wod
5 Rounds not for time
5 Hang Clean
10 Ring Dips
15 GHD Situps

140513

WL

EMOM 10’00”
2 Snatch, increase as able

Back Squat

WOD
AMRAP 5’00”
15 WallBall
5 Burpees

rest 3’00”

AMRAP 5’00”
15 KB Swings
7 Toes to Bar

rest 3’00”

AMRAP 2’00”
Power Clean

170513

WL

Wod:
EMOM 20’00”
10 Double Unders
5 HSPU
1 Muscle Ups

180513

10’00” Weakness Work

WOD
3 Rounds
21 STOH
21 Front Rack Lunges
Run 400m
21 CTB Pullups

Core
Landmine twist: 2×20 reps @15/10kg

200513 lunedi

4RFT
6 Deadlift
12 Ring Dips

Rest exactly 3’00” minutes

3RFT
10 Box Jump
15 Handstand Push-Ups
20 Kettlebell Swings @32/24

210513

WL

5RFT:
1 Rope Climb
400 Row
1 Rope Climb
12 OHS

#2
20’00” : Train your weakness!

220513

WL

Bench Press

Wod:
For time:
100 DU
5 MU
40 C2B PU
30 Hang Power Snatch
40 Ring Dips
5 MU
100 DU

240513

WL

For time:
1 Mile Run w/ Vest @10/5Kg
2000 mt Row

Wod#2
3RFT
21 Wall Ball Shots
21 Toes to Bar

250513

#1
5 Rounds
3 Push Jerk
40 Double Unders

#2
EMOM 20’00”
Odd: 3-5 UB Muscle Ups
Even: 3 Hang Squat Clean, increase as able