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WOD

Every 4’ x 4 sets :
One Arm DB Renegade Row – 6-8 reps @climbing
Lateral Side Plank Pulse – 10-12 reps each side
Cuban Rotation (micro plates o pvc ) 15-20 reps
 
3 ronds for time:
18 Hang Power Snatch @40/25kg
9 M / 5 W Bar Muscle Ups o 15 M / 10 W C2B Pull Ups
 
EMOM 10' alternating:
min 1 – Power Clean & Push Press – 2-4 @climbing
min 2 – Strict K2E/ Knee2Chest – 4-8 reps
 
 
 
WOD
10-20-30 reps :
Handstad Push Ups o DB Strict Press @15/10kg
Front Rack Lunges Alt Leg @50/35kg
Double Under (20-40-60 reps) o SU (40-80-120)
TEAM WOD of 2
100 Hang Power Snatch @40/25
100 Handstand Push Ups o DB Push Ups
200mt Walking Lunges together
5 Intervals 3' ON, 3' OFF
 
400mt Run
10 Toes to Bar
6 DBs Box step @20/12kg
in the remaining time max reps:
DBs floor press @20/12kg
Front Squat – 10-8-6-4-2 reps @climbing weight
 
 
WOD
15' AMRAP:
50 Double Under o 75 SU
15 KB Russian Swing @32/24 kg
5 M / 3 W Ring Muscle Ups o Strict Pull Ups
EMOM 15’
min 1 – Handstand Hold – 15-30” or Wall climbs for 30”
min 2 –Weighted Glute Bridges bb – 15”-30”
min 3 – Tuck Hold Hang from Bar – 15-30”
 
WOD
3 rounds for time:
12 Hang Power Clean & strict press 50/30kg
15 Lateral Burpees
21 Abmat Sit Ups
 
EMOM 10'
min 1 – Overhead Squat from the ground – 2-3 @climbing
min 2 – Kipping Chest to Bar Pull Ups / Pull Ups – 2-8 reps
 
 
WOD
30-20-10 reps:
Alternating Arm DB Snatch 20/12kg
Wall balls 20/14lbs