WOD 25-09 WOD
1000 mtr Row then AMRAP 20’ 5 C&J @75/50kg 20 Russian Swing @24/16kg 20 Step-up KB @24/16kg
1000 mtr Row then AMRAP 20’ 5 C&J @75/50kg 20 Russian Swing @24/16kg 20 Step-up KB @24/16kg
12′ EMOM 2 DL @90% then 3 RDs F.T. 5 DB DL @20/15kg 10 DB Squat Clean @20/15kg 15 STOH @20/15kg First right arm then left arm= 1RD Cap ... continua a leggere
Practice HSPU 200 mtr Run 20 HSPU 20 Pistols 20 Snatch @40/30kg 20 Box Jump Add 1 exercise each RD starting from the beginning Cap Time 20’  ... continua a leggere
Practice DU 20’ AMRAP 30” Ring L-sit 15 Strict push-ups 15 Sit-ups plate 20/15kg 50 DU
20’ find 1 RM OHS 12’ AMRAP 10 OHS @40/30kg 10 T2B 10 OH Lunges @40/30 10 Pull-up
In a window of 20’ perform 20 syncro Hang Power Clean 10 Burpees Pull-up (First A then B) 20 Syncro STOH 10 Burpees Tuckjump (First A then B) 20 OH Lung... continua a leggere
Hero wod “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings... continua a leggere
20’ AMRAP 5 DL @120/80kg 10 C2B 20 Box Jump Over
10’ Practice Squat Snatch 12’ EMOM 2 Squat Snatch @80% then 5 RDs Cap Time 12’ 10 OHS @40/30kg 10 T2B 100 mtr Sprint
20’ Practice Pull-up/Butterfly Cap Time 20’ 10-20-30-20-10 Pull ups Push ups Pistols