21. Set
Lunedì 23 settembre 2019
STRENGHT – SNATCH
4-4-4-4
WOD – AMRAP 12’
60 Air Squats
12 Strict Toes To Bar
20 Front Squats @40/30
12 Knees To Elbow
16 Front Squats @50/35
12 Toes To Bar
Max Front Squat @60/40
Martedì 24 settembre 2019
STRENGHT – PUSH PRESS
6-6-6-4-4
WOD – AMRAP 20’
5 Bar Muscle Ups
10 Kb Swings @32/24
15 Wall Ball Shots
400m Run
Mercoledì 25 settembre 2019
WOD – FOR TIME
100 Lunges
50 Box Jumps @60/50
50 Push Ups
50 Burpees
50 Kb Lunges @24/16
100 Kb Step Ups @24/16
50 Kb Press @24/16
50 Burpees
30/20 Cal Bike
Giovedì 26 settembre 2019
SKILL – HANDSTAND WALK
Accumulation 12’
E2mo2m:
4-8 Strict Pull Ups
WOD – FOR TIME
18-12-6
Power Snatch @60/40
Chest To Bar Pull Ups
Venerdì 27 settembre 2019
STRENGHT – DEADLIFT
4-4-4-4-4
WOD – 10 ROUNDS FOR TIME
5 Deadlifts
4 Hang Power Cleans
3 Push Jerks
3 Burpees Over
Rx 70/45Kg
Sabato 28 Settembre 2019
WOD – EMOM 16’
Odd: 10 Thrusters @40/30
Even: 20 Swings @32/24
In Team Of 2:
1000m Row