STRENGTH every 2’30” for 15′ 4 push press 75%1RM WOD amrap 11′ 11 a.swing 24/16kg 9 ttb 7 push jerk 50/30kg
STRENGTH every 2’30” for 15′ 4 push press 75%1RM WOD amrap 11′ 11 a.swing 24/16kg 9 ttb 7 push jerk 50/30kg
STRENGTH every 2,5 for 15′ 4 front squat 75%1RM WOD 7 rnds 30″ burpees over the bar 30″ jumping back squat 30/20kg 1’REST
STRENGTH emom 12′ 2 power snatch (increase weight every 3′) WOD 10-9-8-7-6-5-4-3-2-1 hang power snatch 45/30kg ttb
ENDURANCE TEST 1000 mt row WOD for time: 20 burpee box jump over 20 a.swing 15 burpee box jump over 30 a.swing 10 burpee box jump over 40 a.swing
WOD 3 rnds amrap 4′ 12 deadlift 50/35kg 9 hang power clean 6 push jerk 12 deadlift 9 hang power clean 6 push jerk in remaining time: amrap sit up (rest 1’30” each rnds)
STRENGTH every 3′ for 15′ 5 front squat 70% WOD amrap 7′ thrusters c2b pullup 3,3;6,6;9,9;12,12….
STRENGTH every 3′ for 15′ 5 push press 70%1RM (each set 18/24 sit ups) WOD amrap 12′ 8 db snatch (heavy weight) 32 double unders
WOD every 5′ for 25′ 60 double unders / 120 single unders 30 wallball 9/6kg 15 hang power snatch 50/35kg
STRENGTH every 3′ for 15′ 4 push press with 3″ pause + 2 push press 65%1RM WOD 3 rnds 1′ strict hspu 1′ ring dip 1′ db thrusters 1′ rest
STRENGTH every 3′ for 15′ 4 front squat with 3″ pause + 2 front squat 65%1RM WOD for time: 600 mt run 50 lunges 40 burpees