ROPE WALLBALLS

WOD: 21/11/2017

Strength:

Bench Press –

15′ to find your 8RM

Conditioning:

EMOM 16′ –

Odd Mins: 15 WBs (9/6kg)

Even Mins: 30 DUs

OR

CF Endurance Rowing*:

2 x 2000m Row
Rest 10′
* solo 4 posti per classe

Pushups4

WOD: 20/11/2017

Strength:

Back Squat –

15′ to find your 8RM

Conditioning:

15′ AMRAP –

10 Pullups

10 Pushups

10 Air Squats

ASwingRisola

WOD: 15/11/2017

Gymnastics Strength:

Pullups –
4 x 8/10 reps (rest 2′)

Conditioning:

10′ AMRAP –

10 Goblet Squats

10 A. Swings

Rx = 24/16kg

PushPress-600x213

WOD: 14/11/2017

Strength:

Push Press –

20′ to find your 1RM

Conditioning:

12′ AMRAP –

10 Push Presses @60%of 1RM

10 TTB

OR

CF Endurance Rowing*:

60′ Row
* solo 4 posti per classe

DoubleUnders4

WOD: 13/11/2017

Strength:

OHS –
20′ to find your 1RM

Conditioning:

For time of –

21-15-9 reps of –

Thrusters

42-30-18 reps of –

DUs

Rx = 42.5/30kg

BURPEES

WOD: 11/11/2017

Strength:

Thruster –

20′ to find your 1RM

Conditioning:

EMOM 15′ –

1st Min: 10 Thrusters (42.5/30kg)

2nd Min: 10 Pullups

3rd Min: 10 Burpees

GOBLETTURI

WOD: 10/11/2017

Strength:

C&J –
20′ to find your 1RM

Conditioning:

8′ AMRAP –

10 Goblet Squats

10 R. Swings

10 A. Swings

Rx = 24/16kg