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WOD 12/12/2017

WOD 6 rnds (3’on – 2’off) 15/10 cal row 20 a.swing 24/16kg amrap wallball in the remaining time.

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WOD 11/12/2017

STRENGTH every 90″ for 9′ front squat 5-3-2-2-1-1 WOD 3 rnds 500/400 mt row 15 front squat 60/40kg 10 burpee box jump over

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WOD 07/12/2017

WOD every 10′ for 30′ 500/400 mt row 40 wallball 30 pullup

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WOD 05/12/2017

WOD 5 rnds amrap 3′ 3 power clean 60/45kg 6 push up 9 air squat 1′ rest each rnds

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WOD 30/11/2017

WOD 5 RNDS 40″ ttb 20″ rest 40″ push jerk 75%1RM 20″rest 40″ hspu 20″ rest 40″ power clean 20″ rest

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WOD 29/11/2017

STRENGTH in 12′ find 1RM hang squat clean WOD amrap 10′ 10 deadlift 100/70kg 20 box jump over 40 double unders

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WOD 28/11/2017

STRENGTH back squat 2-2-2-2-2 (75-85%1RM) WOD amrap 6′ 24 cal row 18 wallball 12 pullup 3’rest amrap 6′ 18 cal row 12 wallball 6 c2b pullup

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WOD 23/11/2017

STRENGTH emom 12′ 1 cluster (increase every 3′) WOD amrap 10′ 1;2;3;4;5;6;7…hang squat clean 2;4;6;8;10;12;14… box jump

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WOD 21/11/2017

STRENGTH shoulder press 3-3-3-3-3-3 WOD for time: 21-15-9 overhead squat 45/30kg ring dip burpees

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WOD 20/11/2017

STRENGTH back squat 3-3-3-3-3 (70-75%1RM) WOD amrap 12′ 12 reverse lunges 50/35kg 12 ttb 12 wallball

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