2 Sets of 14 @ 40%

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

Rest as needed between sets.

4x 72%
2x 78%
4x 72%
2x 82%
4x 72%
2x 86%

Rest 2min. between sets.

• 3 Round of:
BB Overhead Squats (Heavy) 12 reps
Handstand Walks 25 m
Heavy = > 60/40Kg

5x
6-10 Rollouts
6/6 Scorpions
5-7 (Leg lifts + Pulse Ups)
High reps of Chinnies

Rest 60sec

AMRAP in 16 minutes
4 Squat Cleans (135/95 lbs)
11 Burpee Box Jump Overs (24/20 in)
20 Double-Unders

• 3 Sets of:
BB Deadlifts touch n’go 10 reps unbroken
(130/90Kg o un carico compreso tra il 65-75% 1RM che ti permetta di fare 10 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Standard Push Ups 30/25 reps
1:00 rest

( 27/10/2018)

18’ AMRAP of:

4 Hang Power Clean & Shoulder-to-Over-Head 50/40

8 Toes to Bar

12 M / 8 W Calories Assault Bike

Raakatempaus + VAPU (te ote) + Valakyykky

(3+3+3)@70% x 2, (3+3+3)@75% x 3

Raakarive puolesta reidestä + raakatyöntö

2 x (1+1)@70%, 2 x (1+1)@75% x 4

Ylikorkea Te veto + Ylikorkealla vedolla TE

7 x 1+1@60-75%

Kulmasoutu 4 x 15+15
Russian Twist 4 x30

Strength: 15 mins to build upto a heavy complex of:-
Power clean
Hang squat clean
Front squat
STOH

Wod: for total reps on 15-18mins

0-5 mins complete 2 rounds
8 power clean@80%of above
8 T2B
8 Burpees

5-10 mins complete 2 rounds
8 front squats@80% of above
8 T2B
8 Burpees

10-15 mins complete 2 rounds
8 STOH@80% of above
8 T2B
8 Burpees

15-18 mins
Max effort C&J@80% of above

Wod aims: getting work done fast!!! If you compete the work in the set time you get rest till the next time cap. Each section should be all out Max effort unbroken movements! High intensity is key.

4 sets for max reps every stations:

1’ Push Ups

1’ Jumping Squat

1’Double DB Push Press 2x22,5/15

1’ Calories Assault Bike

1’ rest