150513
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
#3
20’00”
Skill Work
