29 luglio
STRENGHT
STRICT PULL UP/CTB
6x 4-6/2-4 or weighted
WOD
FOR TIME
3 rounds
21 wall ball
15 toes to bar
9 power snatch
6x 4-6/2-4 or weighted
21 wall ball
15 toes to bar
9 power snatch
10 russian v-up
10 russian pass on kb
20 hollow rocks
1′ rest between
EMOM 6′
5 thruster + 5 burpees over the bar
1′ rest
every 30″ for 6′
A) 4 power clean
B) 4 hang power snatch
4×7 65%
4 clean & jerk (42.5/60)
4 burpees over the bar
6×3 50%-65%
12 power clean
9 hand stand push up
200 mt run
6 burpees
10-8-6-4-2
strict toes to bar(or toes to ring)
3 push press
45″ rest or no rest
from 10 to 1
DB snatch
DB over head lunges
6×3 70%-85%
EMOM 6′
3 thruster + 5 burpees over the bar
rest 1′
EVERY 40″ for 6′
A) 3 hang clean&jerk
B) 5 power snatch
6×3 @60% of 1RM of squat snatch
15 box jump over
12 stoh
9 toes to bar
find in 15′ 1 RM of squat clean
5 hang power clean
9 push up
12 kb snatch
2 hang squat clean
1 power clean
1 push jerk
5 power snatch
7 DB box step up
3 squat snatch
5 hand stand push up
find in 15′ 1 RM
75 burpees box jump over
every 2′ perform 10 wall ball
6×4 70%-80%
10 pull up
100 mt run
10 kb sumo deadlift high pull
100 mt run
4 ROUNDS
18 bird dog
10 balance sit up
14 russian sit up pass on
10 balance sit up
18 russian twist
no rest b/t mouvementes
90″ rest b/t rounds
20 back squat
20 american swing
15 cal row/bike
10 devil press alt.