21 agosto
STRENGHT
STRICT PRESS
+
KIP CHIN UP
10/8/8/6
+
from 6 to 12
WOD
FOR TIME
400 mt run
4 ROUNDS
8 toes to bar / 16 kness to chest
20 wall ball
32 DU / 64 SU
400 mt run
20 agosto
STRENGHT
DEADLIFT
5 x 6 70%
WOD
3 ROUNDS
20 DB step up over
10 power snatch
10+10 one arm thruster
10 front rack reverse lunges
19 agosto
WOD
FOR TIME
70 cal row – 60 cal bike/ski
20 hand stand push up
30 hang power clean
40 american swing
70 cal row – 60 cal bike/ski
C.T. 22′
18 agosto
STRENGHT
SIT UP CIRCUIT
2 ROUNDS
20″ WORK
no rest between movements
L-sit pass on KB/DB
back extension hold position
russian sit up
floating kick
rest 1′
WOD
4 ROUNDS
10 pull up
12 shoulder to over head
10 push up (on kb)
12 front squat
17 agosto
STRENGHT
HAND STAND STRENGHT
2 rounds
no rest between movements
10″ front wall support hold
10 shoulder taps
10″ 45 degree hs hold
10 shoulder taps
10″ hand stand hold
10 shoulder taps
1′ rest
WOD
AMRAP 5′
12 deadlift
9 burpees over the bar
rest 2′
AMRAP 5′
12 DB snatch alt.
30 DU / 60 SU
14 agosto
STRENGHT
HANG POWER SNATCH
6 x 2 60%
WOD
EMOM 20′
A) 1 squat snatch 80%
B) 12 burpees
C) 6+6 kb satch
D) max time plank
13 agosto
STRENGHT
PUSH JERK
6 x 3 70%
WOD
FOR TIME
4 ROUNDS
2 squat clean (80%)
8 deadlift
32 plate russian twist
12 agosto
WOD
FOR TIME
5 ROUNDS
400 mt run
15 thruster
11 agosto
STRENGHT
POWER SNATCH tn’go
8×2 60%-75%
WOD
FOR TIME
3 ROUNDS
15 pull up
15 V-sit up
3 ROUNDS
8 power snatch
20 du / 40 su
10 agosto
STRENGHT / SKILL
HAND STAND PUSH UP
kipping hspu 6×6
strict hspu 6×3
WOD
2 ROUNDS
AMRAP 3′
15 hang squat clean & jerk
max reps sit up in remaining time
rest 1′
AMRAP 3′
4+4 kb floor press
8 kb step up over
max reps tuck sit up in remaining time
rest 1′
7 agosto
STRENGHT
EMOM 9′
2 squat snatch
WOD
FOR TIME
21-18-15-12-9-6-3
wall ball
american swing
sit up