FT
800m Run
50 Wall-Ball Shots 9/6
10 HSPU
Rest 1:00
600m Run
40 Wall-Ball Shots
20 HSPU
Rest 1:00
400m Run
30 Wall-Ball Shots
30 HSPU

AMRAP 20:00
6 Pull-ups
8 Ring Dips
10 Burpees Target 15cm
20 Steps Walking Lunges

3 Sets
30” Hollow Hold
30” Superman Hold
30” Dead Bug Toe Touches
1:00 Rest

EMOM 8:00
3 Back Squats @ 60%1RM

For Time:
9-7-5
Power Cleans 70/50
15-12-9
Strict HSPU

For Time
100 Double Unders
4 Rope Climbs
21 DB STOH
Rest 2:00
100 Double Unders
3 Rope Climbs
15 DB STOH
Rest 1:00
100 Double Unders
2 Rope Climbs
9 DB STOH

WOD 1

5 Rounds For Time
400 mt Run
20 Burpees
400 mt Run
rest 2′

WOD 2

For Time
100 DU o SU
10 Push Ups
80 DU
20 Push Ups
60 DU
30 Push ups
40 DU
40 Push Ups
20 DU
50 Push Ups

WOD 3

15′ AMRAP
3-6-9-12-15…ecc
Air Squats
2-4-6-8-10..ecc
Line Facing Burpees
1-2-3-4-5…ecc
Shuttle Run

Shuttle Run : 8mt out & 8mt back

WOD 4

For Time
60″ ON – 30″ OFF
300 DU
200 Air Squats
100 Burpees

WOD 5

Every Minute Until Failure
Min 1 – 1 Air Squat + 1 Burpee
Min 2 – 2 Air Squats + 2 Burpees
Min 3 – 3 Air Squats + 3 Burpees
continuare con questa modalità fino a quando non si riesce a completare entro il minuto.

WOD 6

For Time
1 Km Run
then
2 Rounds
20-15-10-5
Push Ups
V-Ups
Alt. Pistol Squats o Lunges
then
1 Km Run

WOD 7

20′ EMOM
Min 1 – 200 mt Run
Min 2 – Max Burpees
Lo score è il round con il numero di Burpees più basso.

WOD 8

For Time
21-15-9
Push Ups
Sit Ups

rest 3′

21-15-9
Pull Ups
Push Ups

rest 3′

21-15-9
Push Ups
Sit Ups

WOD 9

5 Rounds For Time
21 Sit Ups
15 Push Ups
9 Pull Ups
rest 90″

WOD 10

For Time
4 Km Run
Every 400 Mt Alternate Between
1: 20 Burpees
2: 40 Air Squats

WOD 11

Every 5′ x 5 Rounds
400 mt Run
20 V ups
20 Air Squats
20 Push Ups

WOD 12

For Max Rep
5 Rounds
2′ ON – 1′ OFF
21 Alt Jumping Lunges
15 Sit Ups
Max Push Ups

BUON WOD e BUONE VACANZE!!!