23 aprile
STRENGHT
JUMP STRENGHT
5 rounds
9 mt broad jump
+
5 high box jump
2′ rest
WOD
EMOM 12′
A) 3 hang power clean + 3 front squat
B) 20 du/40 su + 6 DB step up
C) 10-15 burpee
9 mt broad jump
+
5 high box jump
2′ rest
A) 3 hang power clean + 3 front squat
B) 20 du/40 su + 6 DB step up
C) 10-15 burpee
4×3 70%-75%
3×2 75%-80%
3×1 80%-85%
3 ROUNDS
30 du/60su
12 thruster
12 deadlift
2 ROUNDS
30 du/60 su
16 DB snatch
10 DB over head lunges
in remaining time
max reps of 1 DB devil press
T.C. 9′
for quality
at 70%
T.C. 4′
20 cal row
+ amrap
6 shoulder to over head
6 pull up
8 box jump
rest 90″
20 cal row
+ amrap
6 shoulder to over head
4 chest to bar
6 box jump over
rest 90″
20 cal row
+ amrap
6 shoulder to over head
2 bar muscle up
4 burpee box jump over
6-8 strict pull up
+
max reps of push up
6 power snatch
4 over head squat
4 hand stand push up
2×5 65%
3×4 75%
3×2 85%
70/57 cal row (50/40 cal bike)
60 american swing
40 wall ball
20 toe to bar
T.C. 11′
FOR QUALITY
1 x 30 60%
T.C. 7′
9 pull up
6 shoulder to over head
12 box jump
rest 90″
6 chest to bar
6 shoulder to over head
10 box jump over
rest 90″
3 bar muscle up
6 shoulder to over head
8 burpee box jump over
hand stand position
hand stand push up
hand stand walk
kipping pull up
butterfly pull up
5 deadlift
3 hang power clean
2 strict hand stand push up
2 x 3+2 50%
2 x 4+3 60%
2 x 3+max rep 70%
2 ROUNDS
10 hand stand push up
10 power snatch
10 pull up
10 kb snatch
3 ROUNDS
6 over head lunges
6 2xkb/db front rack squat
6 thruster
kipping pull up
kipping chest to bar
kipping toes to bar
butterfly pull up
5 clean & jerk
10 burpee
15 wall ball
20 cal row
hand stand position
hand stand push up (kipping/strict)
hand stand walk
50 – 40 – 30 – 20
sit up – tuck sit up – V sit up – toes to bar
du/su
american swing
A 3 thruster + 5 bar facing burpee
B 6 DB step up over + 10 DB snatch alt.
C 20/16 cal row
D 20 DU/40 SU + 1 bar muscle up (5 pull up/3 chest to bar)
E rest
2 x 3+1 65%
2 x 2+3 75%
3 x 1+4 80 %
10 clean&jerk @40/30 alt. hang power clean
8 front squat
8 pull up