febbraio 2018 - Pagina 2 di 2

WOD 10.02.18

3 Set
1 Snatch from floor + Max Rep Hang Snatch @70-75% 1RM Snatch
Rest 3-4 Minutes

3 Round
15 Dumbbell Front Rack Lunges
30 Box Jump Over
60 Double Under

Front Squat
40 Rep for time @62.5%

AMRAP 14 Minutes
10 Deadlift 50/35
20 Wallball 20/14lbs
10 Handstand Push up

Deadlift
3-6-9-12

EMOM 15 Minutes
20 Kb Swing
20 Goblet Squat
20 Push up
*Alternate through movements

Five 4:00 Round
20 Overhead Squat 50/35
30 Sit up
Max DU in remaining time
No Rest

3 Round
15 Goblet Squat 22.5/15
12 Pull up

For Time
10 Squat Snatch 60/40
25 Handstand Push up
10 Squat Snatch
25 Handstand Push up
10 Squat Snatch

Front Squat
40 Rep For Time @60% 1RM

EMOM 20 Minutes
Even minutes- 30 Double Under
Odd minutes- 5 Deadlift 100/80

3 Set
1 Squat Clean + Max Rep Hang Squat Clean @70-75% 1RM Clean
Rest 3-4 Minutes

3 Round
30 Box Jump Over 24″/20″
20 Ground To Overhead 40/25

3 Set of Max Rep Unbroken
Push Jerk
Rest 3:00
60/40

Regionals Run Triplet
For Time
1200 mt Run
Then, 12 Round
4 Strict Handstand Push up
8 Chest to Bar Pull up
12 Squat
Time cap: 25 Minutes