Wods 25/07-09/0813


250713

Front Squat 5×5
Bench Press 5×5
Belly 2 Bar pullups 5×5
GHD 3×15-20

260713

2 RFT
20 Thrusters @40/30
30 Box jump
40 Kettlebell swings @24/16
50 Push-ups

Cash out:
5×5 Deadlift

290713

Run 1000mt
RFT:
15 Pull-ups
7 Push jerk

5×5 Strict Ring Dips

300713

Back Squat
3-10-3-10-3-10
SP+PP
8×2
Ring Rows
5xMax
Hip Ext
3×15-20

310713

3 RFT
20 DU
10 DB Cluster (from hang) Sx
10 DB Cluster (from hang) Dx
12 Push-ups

Row 3000 a coppie

010813

Power Snatch 5×3
Power Clean 5×3
Jerk 5×3
BNPP 5×3

020813

3RFT
800mt Run
30 KB Goblet @16/12
30 KB Swing
30 KB Press

040813

AMRAP 20’00”
5 Deadlifts @80/65kg
10 Box Jumps Overs
15 Push-ups

Tabata DB Press @15/10kg
(Single Arm)

050813

Thrusters 6×3@Ahap
DB rollbacks 3×12 AHAP
30 strict T2B
5x500mt Row

070813

3RFT
Run 400 meters
30 Swing @24/16
30 Wall ball shots

Cash out
100 KB Snatch

3’ Hollow Position

080813

7×2 Tall Clean
Emom 10′
1 Clean Pull + 1 Squat Clean
Emom 10′
7×2 Jerk
25 Chinups

090813

10′ AMRAP
3 Push Press @40/25
6 Pull-ups
9 Burpees

5’00” rest

“FINISHER”
50 Dips
50 Pushups
50 Press @20/15