Lug 2019

Giovedì 180719

Amrap 9′
6 HSPU
12 B Lunges KB OH (16/12)
18 Sit-up
TABATA (Plank-Side-Side-Hollow)
Amrap 9′
24 KB PP (24/16)
30 KB HC
200 mt Farmer Carry 1xKB

Mercoledì 170719

For Time (20′)
200 mt Run
10 cal Row
400 mt Run
20/17 cal Row
600 mt Run
30/27 cal Row
800 mt Run
40/37 cal Row
— rest 1′
21 – 15 – 9 
Thruster 2x Kb Alt (20/16)
Burpees
Pistol

Martedì 160719

For Time 4′
22 Kb Snatch alt (24/16)
50 DU
22 PC (40/25)
— rest 2′
For Time 4′
35 Swing Alt
40 Squat
200 Mt Run
— rest 2′
For Time 4′
20 Snatch Balance (40/25)
20 T2B
13/10 Cal Row
— rest 2′
For Time 4′
20 WB
30 PP (40/25)
35 Sit-up

Lunedì 150719

For Time (TC 30′)
600 mt Run
10 FS (50/35)
6 HSPU
20 Barbell BL (50/35)
6 HSPU
30 HSC (50/35)
6 HSPU
40 DL (50/35)
6 HSPU
50 BJ
40 DL
6 HSPU
30 HSC
6 HSPU
20 Barbell BL
6 HSPU
10 FS
600 mt Run

Venerdì 120719

For Time (30′)
12 Burpees
12 Thruster (50/35)
12 Burpees
12 PS (50/35)
12 Burpees
12 PJ (50/35)
12 Burpees
12 HSC (50/35)
12 Burpees
12 OHS (50/35)

Martedì 090719

E2MOM 16′
A) 10 cal Row
14 DB Thruster (20/16)
B) 45 DU
100mt Run
Ogni Round +5DU
— 4′ Rest
Amrap 7′
6 SC (60/40)
4 HSPU
3 T2B

Lunedì 080719

WOD
0 – 5′
Amrap
10 Burp FTB
10 BS (20/15)
5′ – 10′
Amrap
15 PP (30/20)
15 FS (30/20)
10′ – 15′
Amrap
30 PS (40/25)
In the remaining time max rep DL
15′ – 20′
5 Strict Pull Up
15 Squat