In Box WoD

22 giugno

SKILL/STRENGHT

HAND STAND PUSH UP

1′ max rep
1′ rest

EMOM 5′
60% of RM

WOD

AMRAP 15′

10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat

20 giugno

STRENGHT

DEFICIT DEADLIFT
4×4

TEAM WOD

4 ROUNDS

20 pull up
30 air squat
20 hang power clean
30 burpees

19 giugno

STRENGHT

AMRAP 10′

work only when breathe is in

12 push up
10 lunges
5 kb deadlift

WOD

3 ROUNDS


3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up

18 giugno

STRENGHT

HANG POWER SNATCH
4 RDS

2 hang power snatch
+
6 over head squat

WOD

10 ROUNDS


10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB

17 giugno

WOD

FOR TIME


buy in 70 wall ball

4 rds

60 du / 120 su
12 power snatch

cash out 70 wall ball

16 giugno

STRENGHT

PRESS SERIES
EMOM 7 SET

2 military press
3 push press
5 push jerk

WOD

FOR TIME


50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up

15 giugno

STRENGHT

SQUAT CLEAN
6×4

2″ pause in bottom position

WOD

6 x 2′ AMRAP


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

12 giugno

STRENGHT

SKILL
DOUBLE UNDER

Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute

WOD

5 ROUNDS


7 power clean
9 thruster
7 front squat
12 deadlift

11 giugno

STRENGHT

SKILL
Hand Stand Push Up

Rx
accumulate in 4′ 25-30 strict hand stand push up
rest 2
accumulate in 3′ 15-20 strict hand stand push up

Scaled
accumulate in 4′ 30-35 kipping hand stand push up
rest 2′
accumulate in 3′ 25-30 kipping hand stand push up

WOD

3 ROUNDS


20 dumbbell reverse lunges
15 front burpee over the bar
10 pistol squat
5 pedlay row

10 giugno

BOX WOD

WOD

20″ WORK / 10″ REST


50 box jump
50 cal row
50 deadlift
50 wall ball
50 push up
50 american swing