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WOD

SKILLS
Kipping Pull Ups / Bar Muscle Ups – practice in EMOM Style for 10'
 
 
WOD
15' AMRAP :
4 Deadlift @120/80KG
6 Chest to Bar Pull Ups /6 Pull Ups
20 M / 15 W Cal Row - 15 M / 10 W CAL Bike
Overhead Squat – EMOM 12' – 2-4 reps @climbing
 
 
WOD
21-15-9 :
Overhead Squat 60/35kg
Box Jump @60/50
Ogni 3' x 5 sets :
Half Kneeling KB or DB Strict Press – 4-8 reps /brac.
KB / DB Windmill – 4-8 reps /brac.
V Ups – 10-15 reps
 
WOD
3 rounds :
400m Run
21 Alternating KB Snatch 24/16kg
12 Burpees Over KB
25' AMRAP:
8 Toes to Bar
16 Wall Ball 9/6
20 Double KB Deadlift 32/24kg
TEAM WOD OF 2 – switching every round
 
9' AMRAP :
10 Alternating Arm DB Snatch 20/10kg
10 Box Jump
 
-3' rest
 
9' AMRAP of:
10 Overhead Plate Alternating Leg lunges 20/10kg
5 Burpees Plate
For time:
50 Handstand Push Ups
40 D.DB Box Step Ups 20/10kg
30 KB Swing @32/24kg
Hang Power Clean – EMOM 10' – t&g 3-5 reps
 
16' AMRAP:
12 / 7 Cal Assault Bike -18 / 12 Row -200m Run
7+7 One Arm KB Front Squat @32/24kg