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WOD

TEAM WOD 2
Switching every round to complete
15' AMRAP of:
With 1 pair of DBs @20/10kg
6 Alternating Arm DB Renegade Row
6 Devil Press
6 Alternating Leg DB Step Ups
-then no rest-
6' AMRAP of –
Max reps alternatig Wall Ball
(mad ball touch the floor 5 Burpee penality)

5 rounds :

400mt Row/Run

40 Air Squats

40 Double Unders or 120 SU

40 v-ups

6 SET
OGNI 2 MIN:

5 LATERAL BURPEES

5 DEADLIFTS @CLIMBING STARTING FROM 75% 1RM

5 LATERAL BURPEES

WOD
FOR TIME:
21-15-9 

POWER CLEAN 60KG/40KG

HSPU 
Ogni 4 min x 5 sets :
Strict Knee to Elbows – 6-10 reps
Goodmorning (barbell) – 10-12 reps
Lateral Side Plank – 30-40" x lato
 
WOD
15' AMRAP:
20 M / 15 deficit Push Ups
10 One Arm OverHead DB Lunges (rx arm) 20/12kg
50 double unders 100 s.under
10 One Arm OverHead DB Lunges (left arm)
Thruster – Find 1 RM from the ground in 12’
WOD
“Fran”
For time:
21-15-9 reps of:
Thruster @40/30
Pull Ups
TEAM WOD 2
Switching every round to complete 20 total round (10 each) of:
10x10mt shutle Run
10 Thruster @ 40/25 kg
30 Double Unders - 75 SU
giovedi 10
AMRAP in 25 min
4kb turkish get up
15mt Standing Arm Over Arm Sled Pull 60/50
12 Bench Presses 50/35kg