HANGINGLUP

WOD: 18/02/2020

Core Strength:

Hanging L-Ups

3×10 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Ring Dips
ME Strict Pullups
Rest 2′ between rounds

Conditioning:

9′ AMRAP –

10 Pushups

15 Tuck Ups

20 DUs

then 10′ Mobility

Thruster_WEB

WOD: 17/02/2020

Strength:

Thruster –

20′ to find your 1RM

Conditioning:

10′ AMRAP –

10 Thrusters (40/25kg)

20 Lateral Jumps

thebubu

WOD: 15/02/2020

“THE BUBU” – in memory of Salvatore Nolfo

For Time Of –
From 10 to 1 reps of –

Back Squat from the floor
Every round perform 3 “SASA” Complexes (2 HPC + 1 Thruster)

Rx = 50/35 kg

RINGPULLUP

WOD: 13/02/2020

Core Strength:

Around the World (straight leg) –

3×10 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Ring Pullups (false grip)

ME Strict Ring Dips

Rest 2′ between rounds

Conditioning:

9′ AMRAP –

10 Renegade Rows

15 Air Squats

then 10′ Mobility

SnatchProgression

WOD: 12/02/2020

Strength:

Snatch –

20′ to find your 1RM

Conditioning:

For Time Of –

10 Muscle Snatches

10 Burpee Lateral Jumps

10 Power Snatches

10 Burpee Lateral Jumps

10 Squat Snatches

10 Burpee Lateral Jumps

Rx = 40/25kg

handstand2

WOD: 11/02/2020

Core Strength:

TABATA Handstand Hold

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict HSPUs
ME Strict Chinups
Rest 2′ between rounds

Conditioning:

10′ AMRAP –

14 Alternating Leg V-Ups

28 DUs

then 10′ Mobility

front-squat

WOD: 10/02/2020

Strength:

Front Squat –

20′ to find your 1RM

Conditioning:

10′ AMRAP –
5 Thrusters
10 TTB
20 Lateral Jumps

Rx = 50/35kg

DEADLIFT2

WOD: 07/02/2020

Strength:

Deadlift –

20′ to find your 1RM

Conditioning:

“DIANE” –

21-15-9 reps of –

DLs (100/70kg)

HSPUs