100 Thrusters or Wall Ball Shots

Anytime the bar drops
100 M run
10 K2C with a wall ball

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

In 20 minutes perform 150 DU or 300 SU and 25 lateral burpees, then
remaining time AMRAP:
9 reps of SDHP (40/25kg)
20m farmers walk (24/16kg)
8 reps of T2B

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

3x5 Back Squat at
75%
85%
95%

Joka alkava min x 10

5 Thrusteria tangolla + 5 tangon yli burpeeta

LUNEDI
A

Warm up 10’

Lunge flow video YouTube 

Wall slides x20

3dl presa snatch,3 muscle snatch overhead,3 overhead tempo 5-3-1,3 snatch balance, prima bilancere vuoto poi poco carico

B

E4mom x 16' :
10 box step up bb +
8 ohs +
6 thrusters

Dl ( unbroken) 3x8 77% rest 2'

C

C1 

ENDURANCE

4 RDS

30” Bike (fast)

15 Goblet Squat 24/16kg

Rest 60”

30” bike (fast)

15 American Swing 24/16kg

C2 

GYMNASTICS 

5x4 Strict Toes To Bar one leg 

Rest 60”

5x5 Strict Toes To Bar 

Rest 60”

4rds

10 TTB

10mt hsw (oppure 30” al muro toccare spalle alternate)

Rest 60”

D

WOD1

4 RND:
400MT RUN
60 DU
20 STOH 50/35KG

PER CHI NON FA LE FALL SERIES

TC: 13'
1500/1000MT ROW
50 THRUSTER 40KG/25KG
30 C2B

WOD2
2 rnd

AMRAP 3'
W. BALL
Rest 2'
AMRAP 3'
bbjo
(facing box)
Rest 2'
AMRAP 3'
KB Snatch 24/16kg
Rest 5'

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

EMOM24

1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
2. 10 x kulmasoutu tangolla
3. 5 x pystypunnerrus tangolla
4. 10 x punnerrus
5. 10 lisäpainoistumaannousu
6. Lepo

= 4 kierrosta yhteensä

5 Snatch grip strict press behind the neck
5 Power snatch balance
5 High hang power snatch
5 Snatch balance
5 High hang snatch
10s Overhead hold