11. Lug
Lunedì 13 luglio 2020
STRENGTH – PULL UP STRICT
5-5-5-5-5
WOD – FOR TIME
21-15-9
Push Presses
Box Jumps
Martedì 14 luglio 2020
WOD – AMRAP 20’
30 Double Unders
20 Sit Ups
10 Toes To Bar
Mercoledì 15 luglio 2020
WOD – FOR TIME
50 American Swings
10 Burpees
50 KB Push Presses
15 Burpees
50 KB Clean
20 Burpees
50 KB Thrusters
25 Burpees
Giovedì 16 luglio 2020
WOD – 7 ROUNDS
10 BB Lunges
10 Wall Ball Shots Over Target
Venerdì 17 luglio 2020
WOD – NASTY GIRLS
3 Rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans
Sabato 18 luglio 2020
WOD – FOR TIME
Cash In:
50 Step Over
10 Burpees
10 Rounds:
15/12 Cal Row
10 Hand Release Push Ups
5 Pull Ups
Cash Out:
10 Burpees
50 Step Over
EXTRA CREDIT
ENDURANCE
For Time:
100 Cal Bike
100 Cal SkiErg
100 Cal Row
800 m Run
50 Burpees
SIX PACK
5 Rounds:
10 Get Up Sit Ups R
20 Leg Raises
10 Get Up Sit Ups L
45’’ Plank
BADASS
Romanian Deadlift
12-10-8-10-12
4x
10 Back Squat No Lockout
30’’ Reverse Plank
1’ Rest
BE BETTER
2 Rounds:
100 Back Squats 30/20
75 Sit Ups
50 Cal Row
25 Push Presses 30/20
1’ On 1’ Off