Wods 12-21/0613


120613

800 Run
AMRAP 7′
1 Power Snatch @40/30
1 Lateral Burpees

Aggiungere una rep Per di ogni Ex ogni Round

Cash Out
Tabata Push-ups

130613

Bench Press 5×3
50 Banded Goodmorning
5x20mt KB Farmer Carry Walking Lunges
5×10 Renegade Rows
3’00 ” Hold Reverse Grip Chin ups

140613

“Death by 1000’s”
For time:(45’00” time cap)
2RFT
50 pull-ups
50 russian swings @24/16
50 push-ups
50 KB DL @24/16
50 sit-ups
50 Goblet Squat @16/12
50 Burpees
50 air squat
50 KB push press* (1kb/2 mani) @16/12
50 Lunges (25+25)

170613

Wod:
EMOM 20’00”
Odd: 5 Burpees – Pull-ups + Max Reps V-ups
Even: 10 KB Thrusters Single Arm (5+5)

Cash out:
Tabata Mix:
A)Air Squat
B)Lunges

180613:

Deadlift: 5×5
Push Press: 6×3
Strict Rings Pull-ups 6xMax
Weighted Pistols Squat 5×10

190613

For time:
21-18-15-12-9-6-3
Sumo deadlift high-pull @35/25
Push jerk

Cash out
600-400-200-400-600mt Run

200613

OHS
7×2@Skills/Light
Hang Snatch
7×2@Skills/Light
Snatch
7×3@70%rest 1′
Snatch Push Press
5×3 @Skills/Light
Box Jump from Squat position
5×10 @100cm

210613

For time:
100mt Walking Lunges
300mt Run
*Completare:
70 Wallballs
50 TTB
30 Push-ups