Wods 04/02-26/02

Febbraio

26 mercoledi

Wod
In front of a clock set for 12 minutes:
4 minutes of clean and jerks @50/35Kg
4 minutes of lunges
4 minutes of burpees
Post sum of clean and jerk, lunges and burpee reps

Cash Out
3000 Row Team 2x

25 martedi

Shoulder Press
5-5-3-3-1-1-1

Weighted Pistols
5×5

Work on MU
oppure
Ring Swing to the Hip

24 lunedi

Wod:

AMRAP 15
15 SDLHP @40/25
15 Push-ups
400mt Run

Cash out:

5×3 Pull-ups Weighted/Strict/Negative

21 venerdi

15’00” AMRAP
2/4/6/8/etc..
Pull-ups
Front Squat @50/35
+ 1 Wall Climb after each round

Cash out

5′
30″ Hollow Hold
30″ V-ups

20 giovedi

Emom 10
3 position Clean

Emom 10
2 Push Press + 1 Push Jerk

19 mercoledi

5RFT
12 DB Snatch @20/15 (6+6)
12 Supine Ring Rows
12 Swing @24/16

Cash Out
DU Skill – DU 5×50

18 martedi

Bench Press
3RM + 2 AMRAP @70%

Delts Hell (1=15+15+15)

Klokov’s Hold
3×1′

17 lunedi

7RFT
7 Deadlifts @70/55
7 K2E
7 Lateral Bar Burpees

Ca$h out
4x400mt Run

14 venerdi

EMOM 10:00
Odd: 4 Pullup + 3 HSPU
Even: 5 Thruster @40/25 + 10 Lat Bar Jumps

5:00 Rest

EMOM 10:00
Odd: Max Row Cal
Even: 20 Air Squat

No Scores

13 giovedi

Snatch Grip Squat Press

Jerk BNK (snatch grip)
7×2

Snatch DL
5×3

12 mercoledi

For time:
21 Power snatch @50/35
21 Front Squat
21 Pull-ups
21 Sit-ups
1500mt Run

Cash out
DU skills/DU 10xMax

11 martedi

6-6-6-6-6
Alt BB Lunges (Back Rack)

5-5-5-5-5
Weighted/Strict Pull-ups

3×15
GHD sit-ups

10 lunedi

14′ AMRAP
50 Wallballs
40 Burpees
30 Swings @24/16
20 Push ups

Ca$h Out
KB Press 6×6

07 venerdi

For time:
50 Pull-ups
50 Squat clean @50/35
50 Burpees

Cash out
3′ Hollow Position
3′ Superman Position

06 giovedi

Clean Pull: 7×2
Power Clean: 5×2
Push Jerk: 5×2

05 meroledi

18’00” AMRAP
12 Box Jumps
10 Push Press @40/25
8 TTB

Cash out
1500mt Run

04 martedi

Back Squat:
2-2-2-2-2-2

Shoulder Press + Push Press:
1 Heavy Rep + Max Reps