26 giugno
STRENGHT
8 ROUNDS
1 squat clean
1 hang squat clean
1 jerk
WOD
FOR TIME
c.t. 17′
40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time
1 squat clean
1 hang squat clean
1 jerk
40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time
30 du – 60 su
15 pull up
30 air squat
100 meter sprint
2′ rest
1′ max rep
1’rest
EMOM 5′
60% or RM
A
10 thruster
in remaining tima max rep of toes to bar
1′ rest
B
100 meter run
in remaining time max rep of squat clean
1 power snatch
1 hang squat snatch
6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull
1′ max rep
1′ rest
EMOM 5′
60% of RM
10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat
20 pull up
30 air squat
20 hang power clean
30 burpees
work only when breathe is in
12 push up
10 lunges
5 kb deadlift
3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up
2 hang power snatch
+
6 over head squat
10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB
buy in 70 wall ball
4 rds
60 du / 120 su
12 power snatch
cash out 70 wall ball
2 military press
3 push press
5 push jerk
50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up
2″ pause in bottom position
A1
5 burpees
5 ttb / ktc
5 pull up
rest 45″
A2
4 hang power clean
5 push up
6 shoulder to over head
FLOW A1 – A2 – A1 – A2 – A1 – A2
Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute
7 power clean
9 thruster
7 front squat
12 deadlift