Wod 04-240713

040713

Snatch Pull 7×2
Hang Snatch 7×2
Snatch ladder

050713

“Tabata This!”

Tabata Row (Cal)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Lo score e’ la somma dei numeri piu’ bassi di ogni tabata

Cash out
200 DU

080713

Nancy
5RFT
400 run
15 OHS @40/30

Power Clean
3-3-3-3-3-3

090713

Back Squat, 6×2 reps
Then, complete as many reps as possible with 80% of 2RM

Straight leg deadlift, 5×5 reps

Double kettlebell swings, 3×16 reps, 24/16

Glute ham raise, 2×15

2×15 Strict TTB

100713

“Hope”
3RFT
1’00” Burpees
1’00” Power snatch @35/20
1’00” Box jump
1’00” Thruster @35/20
1’00” Chest to bar Pull-ups
1’00” Rest

110713

Jerk 10×3@60%
Squat Clean 2-2-2-2-2-1-1-1
Weighted Chin-ups 20
Delts Hell 3x

120713

Amrap 20’00”
10 Deadlift @60/45
15 Burpees
20 Sit-ups

Cash out
Run 1500mt

150713
9-7-5
Mu
Snatch @60/40

160713

50 banded goodmorning
Deadlift 6×3
Shoulder Press 6×3
Weighted Dips 5×5

170713

“1/2 Smykowski”
For time:
Run 800
20 Burpee pull-ups
Run 600
20 Burpee pull-ups
Run 400
20 Burpee pull-ups

Cash out
5×5 KB Press

180713
Emom 10′
Jerk+PP
Emom 10′
PC+HPC
Emom 10′
Clean+FS

190713

10-9-8-7-6-5-4-3-2-1
Thruster @40/30kg
20 DU btw round

Cash out
3×10 box Jumps @75/60cm

220713

25’00”
10 Wallballs
9 Thrusters @plate
8 Burpee plate

3×20 Russian Twist @plate

240714

3 rounds for time of:
15 Hang power clean @60/45
15 Burpees

Cash out
3K run