21/01/2018

in team of tre

3000 m Row(cambiare ogni 200 m)

2000 m Row(cambiare ogni 200 m)

100 Du each person

Superset

4 x 9 Back squat 60/40 kg

7 strict pull up/chin up

Cash out

Stretching

20/01/2018

4 x3 each arm Turkish get up

W.O.D

18.zero

21/15/9

Dumbell Satches(alt)

Burpees over the Dumbell

Cash out

5 min run for max distance or work

5 min on Du

17/01/2018

Push press

2 x 4

Push press(10 kg meno di sopra) x max effort

3 x 30″ on 60″ off

W.O.D

Amrap 10 min

5 power snatches 40/25 kg

10 Oh lounges 40/25 kg

1 rope climb/6 kipping pull up

Cash out

Stretching

16/01/2018

Power clean

5 x 3

90″ rest

W.o.d

14 min Amrap

100 Du

30 Alternate Dumbell Snatch (cambio in aria se è possibile)

7 M up/c2b/pull up

Cash out

Accumulate 60″ wall squat su 3 min

 

15/01/2017

5/4/3/2/1

Weighted c2b or pull up or

strict c2b /pull up

Wod

21/15/9

Dead lift 85/55kg

Box jump

Cash out

Tabata burpees