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WOD 13/07/2018

STRENGTH find 1RM snatch in 12′ WOD 3 rnds 30 db snatch 10 burpee box jump over

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WOD 04/07/2018

WOD every 4′ for 24′ 20/16 cal row 15 overhead squat 45/30kg 10 pullup

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WOD 03/07/2018

STRENGTH every 2′ for 12′ push press 5-3-2-2-1-1-1RM WOD amrap 8′ 40 double unders 12 push jerk 50/35kg

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WOD 02/07/2018

STRENGTH every 2′ for 12′ back squat 5-3-2-2-1-1-1RM WOD 4 rnds 20 a.swing 20 wallball

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WOD 28/06/2018

WOD for time: 30/24 cal row 300 mt run 30 pullup 30 pushup 300 mt run 30 ttb 30 v-up 300 mt run 30/24 cal row

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WOD 27/06/2018

GYMNASTIC STRENGTH emom 10′ 1° 1/2 rope climb 2° 30″ hs.hold WOD 21-15-9-9-15-21 db snatch wallball

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WOD 26/06/2018

STRENGTH every 2′ for 10′ 1 shoulder press + 2 push press WOD amrap 4′ 7 deadlift 5 hang power clean 3 shoulder to overhead 4’REST amrap 4′ 3 deadlift 5 hang power clean 7 shoulder to overhead

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WOD 25/06/2018

STRENGTH every 2′ for 10′ 1 front squat 85/90%1RM 10 pvc sit up WOD for time: 12 squat clean 60/43kg then: 8 rnds 10 pullup 5 burpees over the bar then: 12 squat clean

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WOD 22/06/2018

WOD 5 rnds 3’on – 2’off 15 cal row 20 air squat 10 hspu in the remaining time: max reps double unders

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WOD 19/06/2018

WOD amrap 24′ team x2 18 wallball 12 partner sprawl ball 6 deadlift 100/70kg

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