HANDRELEASE

WOD: 21/09/2018

Strength:

C&J –
15′ to find your 3RM

Conditioning:

11′ AMRAP –

10 H/R Pushups

10 Jumping Squats w/ PVC Bar

5 Pullups

HANG SNATCH

WOD: 19/09/2018

Strength:

Snatch –

15′ to find your 3RM

Conditioning:

10′ AMRAP –

5 H. Snatches (40/25kg)

5 TTB

10 Lateral Jumps

medballs

WOD: 18/09/2018

Gymnastics Strength:

Strict Pullups –

4 x 8/10 reps

Rest 2′

Conditioning:

2 Rounds for Max Reps –

1′ Burpees

1′ Wallballs (9/6KG)

1′ DLs (60/40kg)

1′ MB Situps (9/6KG)

1′ H. P. Cleans (60/40kg)

1′ Rest

OR

CF Endurance Rowing*:

30′ Row

*solo 4 posti per classe

ARCHHOLD

WOD: 15/09/2018

Core Strength:

3 Rounds for Quality –

20″ Hollow Hold
20″ Arch Hold
20 Situps

Conditioning:

Team WOD of 2:

For time of –

100 MBCs (9/6kg)

100 Pushups

100 Pullups

200 DUs

BOXJUMPOVER

WOD: 14/09/2018

Strength:

DL –
15′ to find your 3RM

Conditioning:

EMOM 15′:

1st Min: 10 H. Snatches (40/25kg)

2nd Min: 10 BJOs (60/50cm)

3rd Min: AMRAP Lunges

DEADLIFT

WOD: 12/09/2018

Strength:

Bench Press –

15′ to find your 3RM

Conditioning:

10′ AMRAP –

10 DLs (80/60kg)

20 Lateral Jumps

R swing

WOD: 11/09/2018

Gymnastics Strength:

Strict Ring Dips

4 x 8/10 reps

Rest 2′

Conditioning:

8′ AMRAP –

10 Goblet Squats

10 R. Swings

10 A. Swings

Rx = 24/16kg

OR

CF Endurance Rowing*:

3 x 1500m Row
Rest 7′
*solo 4 posti per classe