30 novembre
STRENGTH
SQUAT CLEAN
7×2
80+%
WOD
12′ AMRAP
5 chest to bar
10 2xkb stoh
15 2xkb front squat
7×2
80+%
5 chest to bar
10 2xkb stoh
15 2xkb front squat
4×5
80%
1′
3 power clean
3 front squat
3 stoh
2′
9 pull up
6 hspu
3 burpees
3′
3 power snatch
3 ohs
3 hang squat snatch
5×7+10
12 1arm DB clean&jerk
40 du – 80 su
12 1arm DB hang power snatch
40 du – 80 su
15 thruster
10 box jump
12 power clean
10 box jump over
9 power snatch
10 2xDB box step up over
4×5+8
80+%
7 thruster+max reps bar facing burpees
7 chest to bar+max reps wall ball
6×2+1+5
65+%
A1
15/12/9
hang power clean & jerk
(unbroken)
A2
15/12/9
squat clean
(unbroken)
6′ EMOM
1 8 over head squat
2 1-4 rope climb
8×1-2
70+%
75″-90″ rest
40 du – 80 su
9 mt 2xDB f.r. walking lunges
10 toes to bar/ring
9 mt 2xDB f.r. walking l unges
16 american swing
5×5
70%-80%
3 wall walk
3 power snatch (+1)
max reps bar facing burpees
every round add 1 power snatch
16′ EMOM
1 burpees box jump
2 calories machine
3 DB snatches alt.
4 speed rope
rest 2′
16′ EMOM
1 2xDB box step up over
2 calories machine
3 2xDB hang c&j
4 speed rope
1×3 70%
4×2 75%-85%
3×1 85+%
90″ rest
30 du
20 DB snatch alt.
10 toes to bar
t.c. 14′
6+6 one leg v sit up
6 v sit up
6 hollow rock
3 strict ttb
8 kb snatch
10 a. swing
12 goblet squat
200 mt run
8×1+1
21 thruster
21 2xDB clean
21 v sit up
15 thruster
15 2xDB snatch
15 v sit up
9 2xDB devil press in cluster
9 2xDB box step up
9 v sit up