Wods 2406-030713


***SERENA: 151 Unbroken Kipping HSPU
240613

For time:
4-8-12-16-20
Front squats @50/35
Pull-ups

2000Row a coppie

250613

Good mornings 5×8 reps
Bench Press 5-5-3-3-1-1-1
Back extension 2×20 reps
Hollow hold, accumulate 3 minutes

260613

5RFT (time cap 20’00”)
10 KB Snatch (5+5)
10 KB Push Press (5+5)
10 KB Goblet Squat
10 KB Russian Swings
10 KB Push-ups
Tutto con KB@16/12kg

Cash out
10-20-30-40-50 DU
20 Sit-ups btw sets

270613
5×2 Clean DL @110%
6×2 Clean Pulls @100%
7×2 Power Cleans @80%
6×2 Jerk @80%
3x Max Chin-ups
2×20 GHD

280613
Every 2’00” minutes for 16’00” minutes complete:
7 Burpees
7 TTB
7 Swings @24/16
Max reps Wallballs

*Lo score e’ la somma di tutti i wallballs fatti negli 8 Rounds

Cash out
1500mt Run

010713

Wod:
“Helen”
3 RFT
400mt Run
21 KB Swings @24/16
12 Pull-ups

Cash out

5×5 strict/kipping HSPU
3×10 box jumps from squat position
3’00” DU

020713

Front Squat 5×5
Push Press 5×2
Kipping Ring Pull-ups 5xmax
L-Sit @Bar 2′

030713

“Elizabeth”
21-15-9
Squat Clean
Ring Dips

3K Run