Lunedì 10 agosto 2020
WOD – FOR TIME
50-40-30-20-10
Cal Row
5-4-3-2-1
Bear Complex
Martedì 11 agosto 2020
SKILL – HANDSTAND HOLD
Handstand Hold
3x
1’ Hold
2’ Rest
WOD – 10 ROUNDS FOR TIME
12 Wall Ball Shots
10 V-Ups
10’’ Hanging L-Sit
Mercoledì 12 agosto 2020
STRENGTH – SHOULDER PRESS
Shoulder Press
E2MO2M x 5 Rounds
3 Reps
WOD – AMRAP 8′
20 DB Snatch
10 Toes To Bar
Rest 5’
STRENGTH – HULK BULK
10-9-8-7-6-5-4-3-2-1
Biceps Curl
Strict Press
Giovedì 13 agosto 2020
WOD – FOR DISTANCE
From 0 to 3’
15 Clean And Jerk
From 3’ to 6’
500 m Row
From 6’ To 9’
10 Pull Ups
20 Push Ups
30 Air Squats
From 9’ to 12’
15 Clean And Jerk
From 12 To 15’
500 m Row
From 15 To 18’
10 Pull Ups
20 Push Ups
30 Air Squats
From 18’ To 21’
Max Distance Row
Venerdì 14 agosto 2020
WOD AT HOME – AMRAP 15′
12 Burpees
12 Jumps Over
6 Handstand Push Ups
Sabato 15 agosto 2020
WOD AT HOME – 5 ROUNDS
E4MO4M
50 Double Unders*
20 Push Ups
20 Sit Ups
20 Jumping Lunges
*200 m Run
EXTRA CREDIT
ENDURANCE
5 Rounds
400 m Run
500/400 m Row
100 Double Unders
Work:Rest 2:1
SIX PACK
3x
30’’ Plank
10 V-Ups
3x
30’’ Hollow Hold
30 Crunches
3x
15 GHD Sit Ups
BADASS
Hip Thrust
8-8-8 Hold 10’’ Last Rep
4-4-4 Hold 4’’ Every Reps
Amrap 10’
8 DB Romanian Deadlifts
8+8 1 Leg Hip Bridge
BE BETTER
4 Rounds
30 Cal SkiErg
20 2DB Squat Clean
10 2DB Burpees Box Step Over