Archivi categoria: wod

WOD 06/03/20

4 x 4 minutes on / 3 minutes off:

alternating

A) amrap

4 muscle ups

12 air squats

B) amrap

4 srtict/kipping handstand push ups

12 box jump over 60/50 cm

WOD 05/03/20

8 x 2 hang clean + 1 jerk @60%+, go every 90 seconds

12 minutes amrap:

2-4-6-8-10-12-14-16….

power clean 60/40 kg

every set do 10 wall ball 9/6 kg

WOD27/02/20

1 clean + 2 split jerk x 8 go every 90 seconds @ 60%+

For time:

30-20-10

One arm dumbbell hang clean and jerk alternating 25/15 kg

One arm dumbbell devil press alternating 25/15 kg

pull ups

WOD 26/02/20

Snatch:

2 hang snatch above the knee @ 60%+, go every 90 seconds for 8 total sets

15 minutes time cap:

1000/800 Mt row

then amrap

2-4-6-8-10-12-14…

Thrusters 40/30 kg
Toes to bar