Warm Up

WOD for time : B.I. 50 Thrusters @40/25

20 CeJ @40/25

20 PULL UP’S

10 Strict Push Up’s

10 Box Jump

15 Pull Up’s

16 CeJ @60/35

CO 4X30″ Hollow

30″ Curve

Warm Up

WL Primer 3R

10 HI Hang Clean HI Pull @24

10 HI Hang Squat Clean

10 Tall Clean

WOD :EVERY 2′ FOR 24′

A 20 Row Cal

B 50 D.U.

C 6 HI Hang Squat Clean

12 Burpee over BB

Warm Up

WOD 27-21-15-9

Wall Ball @9/6

Sit up

200 mt @9/6 after each set

CO

Tabata Squat

Warm Up Gym. Volume EMOM 12′

1-5 Strict K2E

2-40″ Hollow Position

3- 20″ Side Planke

WOD : for time              t.c. 15′

800 mt RUN

15 Burpee Jump e Tuck

10 K2E

400 mt RUN

10 Burpee Jump e Tuck

8 K2E

200 mt RUN

5 Burpee Jump E Tuck

6 K2E

Warm Up

WL Complex 4×1 SN. High Pull

1 Squat Sn.

1 OHS

WOD  AMRAP 12′

6 Hang Power Sn. @40/25

12 Russian Swing @24/16

18 Russian Twist

Warm Up

EMOM 8′

5 Hang Power Clean @20/15

5 Burpee

5 Sit Up

WOD  4 RFT

400 mt Run

8 Hang Power Clean @50/30

8 Burpee Box Jump

Warm Up

Skill Practice Split Jerk 10′

WOD for time tc 18′

800 mt Run

60 D.L. @50/30

30 STOH

10 Pistol

600 mt Run

30 D.L

20 STOH

10 Pistol

Warm Up

Gymnastic & Strength EMOM 10′

ODD 3/5 Strict Pull Ups

EVEN 1 Power Snatch

1 Hang Power Snatch

1 Hi Hang Power Snatch

1 Tall Snatch

1 OHS

Warm Up

Gymnastic & Strength 6x 3/5 ring dip

30″Hollow P

WOD for time ct 13′

30 Burpee

60 Jumping Lunges

90 Sit Up

120 A. Squat

AMRAP D.U.