3 aprile
STRENGTH
PUSH PRESS +
WIDE GRIP BB BENT OVER ROW
4x 7+10
65+%
WOD
3 ROUNDS
3′ on 1′ off
100 du -150 su
10 clean & jerk
10 burpees over the bar
max reps power snatch
4x 7+10
65+%
100 du -150 su
10 clean & jerk
10 burpees over the bar
max reps power snatch
6x 3 70+%
100 du-su
12 2xKB deadlift
6 power snatch
3 wall walk
5x 2 90%
1 plank
2 12 DB 1 arm clean&jerk + max reps DB box step up over
3 12 DB 1 arm hang p. snatch + max reps oh lunges
4 rest
8 rounds
1 power clean
1 hang squat clean
2 front squat
20 thruster
10 bar facing burpees
20 power clean
10 bar facing burpees
20 front squat
10 bar facing burpees
20 shoulder to over head
10 bar facing burpees
3x 4 80-85%
1x 2-4 90%
5′ AMRAP
6 1xkb clean & jerk
6 burpees
12 toes to bar
90″ rest
5′ AMRAP
6 1xkb snatch
6 burpees
60 du/su
8 rounds
2 power snatch
1 squat snatch
1 over head squat
5 ROUNDS
5 pull up
10 push up
15 sir squat
+
5 ROUNDS
6 hspu
8 DB snatch alt.
10 box jump
6×3
8x 1+1
70+%
60″ rest
20 burpees pull up
30 ttb/ktc
40 DB snatches alt.
30 ttb/ktc
20 burpees pull up
4x 6-8+8
21 snatch
21 pull up
15 snatch
15 chest to bar
9 snatch
9 bar muscle up
note: increase load in snatch
4x 6
80-85%
2′ rest
0′-1′ 3 wall walk + strict pull up in remaining time
1′-2′ burpees touch
2′-3′ 3 1x DB devil press + DB box step up over
3′-4′ rest
8x 1+1
70+%
60″ rest
5′ AMRAP
4 thruster
8 pull up
12 box jump
2′ rest
5′ AMRAP
6 clean & jerk
12 toes to bar
18 wall ball
7x 1 @70+%
15 pull up
12 deadlift
9 hand stand push up