Mercoledì 14.9.22

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Every 2:00 x 5 Sets
2 Split Jerks
Use the heaviest weight you can for each set

Every 2:00 x 5 Sets
3 Push Presses T&G
Use the heaviest weight you can for each set

Lunedì 12.9.22

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For time:
1-2-3-4-5-6-7-8-9-10
Deadlifts
5-10-15-20-25-30-35-40-45-50
DU

Rx: 100/70
Master: 90/65
Scaled: 50/35

EMOM 9:00 alt.
A) 30” Ring Rows Tempo 21X1
B) 8-10 Barbell Bent Over Rows
C) 1:00 HSW / 20 Quadruped Shoulder Taps

Sabato 10.9.22

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Partner Wod
For time:
2000m Row
150 Burpee Pull-ups
800m Run w/ Plate*

Flow:

-Il Row è IGYG
-I BPU sono IGYG
-La corsa si fa insieme e ogni player deve avere un Bumper (any carry style)

Rx: 10/5kg
Master: 10/5kg | 100 BPU
Scaled: 5/2,5kg | 100 Burpee + 50 Strict Banded Pull-ups

Venerdì 9.9.22

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Every 2:00 as long as possible…
2 Ring Muscle ups
10 Pistols
6 Lateral Burpee Line Overs
Cap Time: 30:00 (15 Rounds)

EMOM 6:00 alt.
A) 1:00 Elbow Plank Hold
B) 10 Strict Toes-to-bars/Knee To Chest
C) 30″ Toe Touches

Mercoledì 7.9.22

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4 Rounds for Load & Time
20 Weighted AB Mat Sit-ups w/ DB 10/5kg
1 Bella Complex*
20 Wall-Ball Shots 9/6
Rest 2:00

1 Bella Complex = 1 Clean (any style) + 1 STOH + 1 Front Squat + 1 STOH UB