For time:
24 cal ski
24 db push press
24 cal row
48 du/72su
24 cal ski
24 db thruster
24 cal row

M rx 2x20
N rx 2x15

All same

Back squat 5rm
+
15min emom
7 dB C&J
8 burpees

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

(B)
15 minutes of power snatches. You may add weight.

(C)
Behind the neck push press
6 x 2
Easy weight.

A

2x 400MT RUN
REST 60"
3 RND
5x/leg Box step-up
15 R. SWING
10 S. walk
10 Goblet Squat con rotazione
10 v-up

B

AMRAP 10'
6 RING DIP
12 Overhead Walking Lunges BB 45/25-30KG

C

EMOM OGNI 2' PER 8 SET 16'
Squat clean

Set 1 = 5 rep @ 55%
Set 2 = 4 rep @ 65%
Sets 3-4 = 4 rep @ 70%
Sets 5-6 = 3 rep @ 75%
Sets 7-8 = 3 rep @ 85%

D

wod endurance classi

AMRAP TEAM WOD 40'
40 DL
40 Cal. ROW
30 C2B
30 A. SWING
20 DB C&J ONE ARM
200 DU
30 OHS
30 burpees over bb
4 rope climb
400mt Run s.

WOD
for time
40x air squat
400m run/ 200m walk
30x air squat
400m run/ 200m walk
20x air squat
400m run/ 200m walk
10x air squat
400m run/ 200m walk

2 rounds
2400/1600m bike
Rest 2 mins
800m row
Rest 2 mins
800m run
Rest 2 mins

Then
1:00 pigeon stretch right side
1:00 pigeon stretch left side
2:00 seated straddle
1:00 single leg forward fold right
1:00 single leg forward fold left
2:00 butterfly

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core strength
100 sit ups

E2MOM 30 bicycle crunches

WOD
Double tabata
0:40 on 0:20 rest
EMOM 30:00
Min 1: row calories
Min 2: KBS
Min 3: air squats
Min 4: bike calories
Min 5: sit ups

Strict Toes to Bar 3 x 8-10
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Teams of Two AMRAP 24
Row Calories
Push Ups