Lunedì 09 agosto 2021
WOD – AMRAP 10’
30 Deadlifts
20 Hang Cleans
10 Push Jerks 50/35
Rest 5’
AMRAP 6’
10 Push Ups
15 Sit Ups
20 Double Unders
Martedì 10 agosto 2021
WOD – FOR TIME
2’ On 1’ Off Till 80 Reps Wall Ball Shots
5 Power Snatches 50/35
10 MB Step Over Box
Max Wall Ball Shots
Mercoledì 11 agosto 2021
STRENGTH
DEADLIFT
3-3-3-3
PULL UPS
3-3-3-3
WOD – AMRAP 7’
35 Burpees Over Rower/BB
Max Distance Rowing/Max Cal Bike
Giovedì 12 agosto 2021
WOD – COUPLE WOD
I Go You Go
8x 200 m Run
60 Front Squats 60/40
60 Pull Ups
6x 200
50 Thrusters
50 Pull Ups
4x 200 m Run
EXTRA CREDIT
ENDURANCE
DAY 1
50’ Assault bike 70%MHR
DAY 2
FOR TIME
1 Mile Bike
4 ROUNDS
16 DKB Thrusters 16/12
16 m KB Walking Lunges
1 Mile Bike
3 ROUNDS
16 DKB Thrusters 16/12
16 m KB Walking Lunges
1 Mile Bike
2 ROUNDS
16 DKB Thrusters 16/12
16 m KB Walking Lunges
1 Mile Bike
1 ROUND
16 DKB Thrusters 16/12
16 m KB Walking Lunges
SIXPACK
4 ROUNDS
30’’ Hollow Hold
30’’ Seated Med Ball Throws
30’’ Med Ball Dead Bugs
60’’ Rest
10 Strict Toes To Bar
20 Med Ball V-Ups
30 GHD Sit Ups
40 Tuck Crunches
50 Feet Touches
HULK BULK
DB Flyes
20-20-20
Close Grip Bench Press
6-6-6-6
Hammer Curl
20-20-20
BADASS
Pause Back Squat
10-10-10
Bulgarian Split Squats
6-6-6
VEGA
SNATCH
E2mo2m 12’
I e II 2@80%
III e IV 1@85%
V e VI 1@90%
FOR TIME
10 Cluster 50/35
30/25 Cal Bike
10 Cluster 50/35