Strenght: EMOM 8′ Odd – 10 Parallette pass through Even – 20 Sit-Ups WOD: 2 RFT 800mt Run 50 Deadlift @60/40 Kg 50 Push-ups
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WOD #1 ITD 2014 FOR TIME 200mt Run 6 Front Squat @50/35 kg 3 Rope Climb 200mt Run 9 Front Squat @50/35 Kg 2 Rope Climb 200mt Run 12 Front Squat @50/35 Kg 1 Rope Climb Cap 10′
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Strenght 5×5 Weighted ChinUp WOD 5RFT 15 OHS @40/25 KG 15 T2B
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WOD “KELLY” 5 RFT 400 mt 30 Box Jump 30 Wall Ball
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SKILLS: Push&Press WOD: AMRAP 5′ 30 DB Lunges 30 DB Push Press In the remaining time ME of Burpees 2′ REST AMRAP 5′ 30 Bodyrow 30 Wall Ball In the remaining time ME of Sit-Ups
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Strenght: 5×5 Deadlift WOD: FOR TIME 100 burpees pull-ups
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Skills: Double Unders WOD: FOR TIME 50 Double Unders 25 t2b 40 Double Unders 20 t2b 30 Double Unders 15 t2b 20 Double Unders 10 t2b 10 Double Unders 5 t2b
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Strenght: emom 10′ 1/3 L ring pull up per minute WOD: 5RFT 10 burpees box jump over @ 30’/24′ 10 american swings @ 32/24 kg
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WOD “Nasty girls” modified 3 RFT 50 air squat 7 c2b 10 power clean @60/40 kg
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WOD: perform 5 reps of squat clean for as many sets as possible adding weight each set. cap 20′
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