09. Dic
Lunedì 09 dicembre 2019
SKILL – EMOM 8′
Odd: 20” L-sit Hanging
Even: 50 Double Unders
WOD – FOR TIME:
80 Wall Ball Shots
20 Push Presses 30/20
100 Double Unders
80 WB Lunges
20 Push Presses 30/20
80 Double Unders
80 Med Ball Squats Cleans
20 Push Presses 30/20
60 Double Unders
Martedì 10 dicembre 2019
WOD – AMRAP 12’
2 Rounds Cindy
1 Round DT
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 70/45
Mercoledì 11 dicembre 2019
STRENGTH – BACK SQUAT
2-2-2-2
WOD – 3 ROUNDS FOR TIME:
10 Snatches
10 Thrusters
10 Burpees 40/30
Giovedì 12 dicembre 2019
STRENGTH – CLEAN AND JERKS
3-3-3-3
WOD – FOR TIME:
60 Deadlifts 60/40
50 Burpees
40 Toes To Bar
30 Cleans and Jerks 60/40
20 Pull Ups
10 Wall Climbs
Venerdì 13 dicembre 2019
WOD – PARTNER WOD
200/185/170 Cal Row
100 Burpees Box Jumps Over
50 Front Squats 60/35
Sabato 14 dicembre 2019
WOD – FOR TIME
5 Rounds of:
30 American Swings
20 Push Ups
10 m Handstand Walk
VENKON RACE!!!!