19/08-30/08/13


190813

Buy in
1500mt Run

Wod:
10 rounds for time of:
7 Sumo deadlift high-pull @45/30
7 K2E

Cash out
3xMax Floor Whipers @45/30

200813

Back Squat
6×6 @70%
3+3 Push Press from Back&Front Rack @AHAP
Landmine Twist 3×20-30
3×1′ Klokov’s Hold

210813

Run 800mt
21-15-9
Power Clean @60/40
Box Jump
Run 800mt

Russian Swing
10x
30″on
30″off

220813

5×3 Snatch DL
5×3 Snatch Pull
5×2 Snatch Balance
5×2 Hang Snatch
Work on Snatch

230813

“Donny” – Scaled
21-15-9-9-15-21 reps for time of:
Deadlift @60/45kg (100/70 main site)
Burpee

5×5 Strict Pull-ups
5×5 Strict HSPU

260813

10 RFT
1 C&J@AHAP
5 pullups
10 pushups
15 squat

270813

Back Squat
7×5@75%
Bench Press
5-5-3-3-1-1-1@ME
Weighted Pullups
5×2@ME

280813

3RFT
10 DB Snatch dx @20/15
10 DB Front Squat dx
10 DB Push-Press dx
10 DB Snatch sx
10 DB Front Squat sx
10 DB Push-Press sx

Cash out:
Team 2x
In 2 vogano i 2000mt poi escono insieme a correre e devono rientrare insieme.
For time:
2000 Row – 800 Run

290813

5×3 clean DL
5×3 clean Pull
5×2 tall clean
Work on Clean

300913

For time:
50-40-30-20-10 Wallballs
5-10-15-20-25 Deadlift @70/50