9 marzo
STRENGTH
STRICT PULL UP
+
DIP HORN
4x 8+4
WOD
13′ AMRAP
4/8/12
shuttle run
front squat
burpees over the bar
4x 8+4
4/8/12
shuttle run
front squat
burpees over the bar
4 @ 80-82%
4 @ 82-84%
4 @ 84-86%
2-4 @ 86-88%
100 du
20 hang power snatch
4 wall walks
100 du
20 thruster
4 wall walks
100 du
20 hang clean&jerk
4 wall walks
find in 10′ 4 RM (H4)
2x 3 80% of H4
60 wall ball
60 knees to elbow
30 burpees
60 pull up
60 wall ball
6x 1 65-75% 75″ rest
3x 1 75-90% 60″ rest
84 du
42 push up
6 rope climb
60 du
30 push up
4 rope climb
36 du
18 push up
2 rope climb
10 power snatch UNBROKEN
10 over head squat UNBROKEN
10 clean&jerk UNBROKEN
rest as need b/t mouvements and rounds
6′ EMOM
1 60 du -> 100 su
2 6 shuttle run + amrap thruster
90″ rest
6′ EMOM
1 15 hspu
2 15 push up + 15 air squat
1 hang squat clean
1 squat clean
1 push jerk
10 front squat
8 DB devil press
10 shoulder to over head
8 bar facing burpees
2x 5 70%
3x 4 80%
2x 3 85+%
35 du -> 70 su
15 toes to bar
12 DB box step up over
9 burpees touch
20/side palloff press
20/side KB side rise
20 plank jack
10 candlestick jump roll up
5 ROUNDS
21 wall ball
15 american swing
9 pull up
3 squat snatch
20/side pallof press
20/side KB rise side
20 plank jack
10 candlestick roll up jump
5 rounds
8x 3
80+ %
90″ rest
50 du -> 100 su
21 – 15 – 9
2x DB thruster
box jump
DB snatch
6 rounds
1 hang squat snatc
2 squat snatch
3 ohs
NO DROP the bar
10 tuck sit up
8 wall ball
6 power clean
4 chest to bar