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WOD 20/04/2018

STRENGTH emom 12′ 1 squat clean thrusters WOD “fran” 21-15-9 thrusters pullup

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WOD 19/04/2018

STRENGTH every 2′ for 8′ 4 deadlift 75/80% 1RM WOD amrap 6′ buy in: 500/400 mt row/run then: 16 box jump over 16 db snatch 2’REST amrap 4′ buy in: 250/200 mt row/run then: 10 box jump over 10 db

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WOD 18/04/2018

WOD every 5′ for 30′ 25 cal row/bike 25 wallball 10/8 ring dip strict

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WOD 17/04/2018

STRENGTH every 2′ for 10′ 5 front squat 70/75% WOD amrap 5′ 40 double unders 10 overhead squat 43/30kg 3’REST amrap 5′ 40 double unders 10 lunges with bar overhead 43/30kg

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WOD 16/04/2018

STRENGTH every 2′ for 10′ 3 push jerk WOD 2 rnds 600 mt run 30 burpess touch 15 shoulder press 45/30kg

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WOD 13/04/2018

WOD 4 rnds 30 a.swing 24/16KG 16 thrusters 45/30KG 24 oh. lunges with plate 20/10KG REST 2′

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WOD 12/04/2018

STRENGTH emom 12′ 2 hang squat clean (increase every 3′) WOD for time: 800 mt run / 1000 mt row 30 deadlift 100/70kg 30 ttb 400 mt run / 500 mt row 15 deadlift 100/70kg 15 ttb

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WOD 11/04/2018

WOD emom 24′ 1° 8 a.swing + 8 hspu 2° 10 burpees 3° 4 ring muscle up / 4 strict pullup 4° 18/15 cal row

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WOD 09/04/2018

STRENGTH every 2′ for 10′ 5 back squat 70/75%1RM WOD 5 rnds 15 wallball 15 box jump over then: 400 mt run

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WOD 06/04/2018

WOD every 5′ for 30′ 21/18 cal row 14 ttb 7 squat snatch 60/40kg

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