Lunedì 02 agosto 2021
WOD – FOR TIME
10-8-6-4-2
Hang Power Cleans
6-6-6-6-6
Toes To Bar
Rest 3’
10-8-6-4-2
Hang Power Snatches
6-6-6-6-6
Toes To Bar
Martedì 03 agosto 2021
STRENGTH – 4 ROUNDS
16 Back Rack Lunges
8 Bent Over Row
WOD – AMRAP 15′
21/15 Cal Bike Or 25/18 Cal Row
15 Med Ball Sit Ups
9 Wall Ball Shots Over Target
Mercoledì 04 agosto 2021
WOD – FOR TIME IN TEAM OF 2
60 Front Squats
60 Pull Ups
60 Push Ups
80 Deadlifts
80 Sit Ups
80 Push Presses
120 Cal Row
Giovedì 05 agosto 2021
SKILL – KIPPING PULL UP
WOD – “HELEN”
400 m Run
21 American Swings
12 Pull Ups
Venerdì 06 agosto 2021
STRENGTH – CLEAN AND JERK
5-5-3-3-3
WOD – EMOM 17’
I Clean & Jerk 70%
II Burpees
III Rest
IV Clean & Jerk 70%
V Air Squat
VI Rest
Sabato 07 agosto 2021
WOD – “ANDI”
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats
EXTRA CREDIT
ENDURANCE
DAY 1
4x 6’ Rowing @90% MHR
Rest 3’
DAY 2
800 m Run
100 DB Step Over 1×20/15
800 m Run
80 Burpee Step Ups
800 m Run
60 DDB Thrusters 2×20/15
SIXPACK
3 ROUNDS
45’’ On 15’’ Off
I Straight Leg Sit Ups
II Alternate V-Ups
III Russian Twist
IV Elbow Plank
V Rest
HULK BULK
1-2-3-4-5-6-7-8-9-10
Bench Press @80%BW
Strict Pull Ups
BADASS
Romanian Deadlift
10-7-5-5-5
-20% 3×10
VEGA
E4MO4M 4 Rounds (16 minutes)
7 Front Squats
21 GHD Sit Ups
7 Front Squats
Front Squat@70% C&J