Warm Up

SKILL C2B

WOD 7 RTF

5 C2B

10 Lunges Plate OH @20/10

15 Sit-Up

CO 5×30″ Planke Hollow

rest 30″

Warm Up

WOD AMRAP 15′

B.I. 800 m.t. Run

then 3 STOH ladder @60/35

10 Burpee lateral bar

CO 5xmax Strict K2E

rest 30″

Warm Up

Gymnastic & Strength 5×6 Strict Ring Dip

30″ Hollow Position rest 30″

WOD 21-18-15-12-9-6-3

D.L. @80/60

Push-Ups

CO 5X5 Rolling rest 30″

Warm Up

Gymnastic & Strength 4×4  Front Squat 4″ Bottom Position

6 Strict Push Ups

Strict T2B

WOD AMRAP 15′

12 Thruster @40/25

10 Burpee Lateral Bar

8 T2B

CO 100 SIT UP

Warm Up

WOD for time B.I. 60 Air Squat

then 5RFT 15 A.Swing

20 Wall Ball

CO 1 TABATA Push Ups rest 1′.30″

2 TABATA Hollow rest 1′.30″

3 TABATA Burpee

Warm Up

Gymnastic & Strength EMOM 10′

ODD 3 Position Snatch

+20″  Hollow a terra

EVEN 3 Strict Pull-Ups

6 Strict Push-Ups

9 Air Squat

WOD AMRAP 15′ B.I. 800 mt RUN

then 3 Power Snatch ladder

6 Push Ups

6 Squat Jump over BB

WOD : AMRAP 12″

Warm Up

Gymnastic & Strength 5×30 HS

10 Jump Lunges

rest1′

WOD AMRAP12′:

5 HSPU

10 Lunges Plate OH 20/10

15 D.U.

CO: Planke Hollow 5x 30″

rest 30″

Warm Up

Gymnastic & Strength EMOM 10′

ODD 4 OHS with 3″ iso in bottom position

+4 Burpee over BB

EVEN strict K2E

WOD : AMRAP 12″

6 OHS @50/30

8 K2E

10 Burpee over BB

CO 5X10 V-Ups

Warm Up

WOD 21-15-9-9-15-21

A.Swing @24/16

6 Burpee Box Jump after each set

CO “ANNE”

50-40-30-20-10

Sit up

D.U.