WOD 13.07.15
Front squat
1 RM
4 RFT
400 mt run
10 Push press
10 Kb swings
WOD 10.07.15
10′ EMOM
Odd: 15 Med ball sit ups
Even: 45” L sit ups
7′ AMRAP
5 Deadlifts
2-4-6…ecc. Ring dips
WOD 09.07.15
Back squat
3-3-3 @ 85 %
Snatch
1-1-1-1-1
3 RFT
20 Wall ball
20 KB swings
20 Push ups
WOD 08.07.15
Push press
3-3-3-3-3 @ 80 %
12′ AMRAP
5 T2B
5 Pull ups
15 Goblet squat
WOD 07.07.15
Deadlift
4-4-4-4 @ 75 %
Weight Pull ups
4-4-4
3 RFT
5 Squat Clean
25 Push ups
Rest 3′
3 RFT
5 Squat Clean
25 Sit ups
WOD 06.07.15
Clean & jerk
1 RM
In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each rounds for 14 minutes.
Burpee box jumps
Kb swings
D.U.