3 kierrosta

7 power clean + jerk
5 PEP
3 rope climbs

8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

4 rounds for time of

• 1 minute L-sit hold
• 400-m run

• For Time:
BB Deadlifts (140/95Kg) 20 reps
Bar Facing Burpees 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Bar Facing Burpees 25 reps
One-Arm DB Hang Power Clean & Jerk 40 reps (22.5/15Kg) (alternate arms every 5 reps)
Burpees over the Rower 25 reps
Double DB Devil Press (2X22.5/15Kg) 20 reps
Burpees over the Rower 25 reps
BB Deadlifts (140/95Kg) 20 reps

W.UP
Mobility spalle e anche Nicolas Erbini

AMRAP 8'
20 CAL.
10 KB Taters
youtu.be/82gxfvmXZ-4
20 DU/40 SU
REST 2'

3RND
Wall Sit 45-60"
Plank 45-60"

STRENGHT WL
W,UP
4-3 RND
Kettlebell Front Squat 10-12

Standing Calf Raise
10 right leg
10 left leg
10 both legs together
(30 total)

(adeguare il carico indicato alle proprie capacità e massimali)

AMRAP 3'
Cluster 50/35KG
1' FRONT FACING BURPEES
REST 1'
AMRAP 3'
Cluster 60/45KG
90" FRONT FACING BURPEES
AMRAP 3'
Clusters 70/55KG
2' FRONT FACING BURPEES

WOD
"RHINOCEROS"
FOR TIME
6 RND
30DU
15 OHS 35/25KG
10 C2B
7.5 MT HSW any style (eventualmente tenere i piedi su un box o rialzo ed effettuare 4 giri completi cammiando intorno al supporto)

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
With barbell 2 rounds (1st power / 2nd squat)
3 hang clean + 3 cleans + 3 jerk
rest 1 min bwn rounds
THEN 1 SET WITH WOD WEIGHTS
7 hang power cleans
4 bar facing burpees
7 front squats
4 bar facing burpees
7 STOH

For time :

18 Power Clean 50/35kg
18 Ring Dip
Run 400m
15 Power Clean 50/35kg
15 Ring Dip
Run 400m
12 Power Clean 50/35kg
12 Ring Dip
Run 400m
9 Power Clean 50/35kg
9 Ring Dip
Run 400m

RestDay!

Happy New Years Eve 12 – 31 – 20 15!”

Partner WOD Split as Needed

12 Rounds:
31 Double Unders (L3), (L2 & L1 is x3 Singles)
20 Hang P. Cleans (L3 135/95, L2 115/75, L1 95/65)
15 Box Jumps (L3 30/24, L2 24/20, L1 Step Ups 24/20)

Cash Out 1 Mile Team Run

Score = Time

42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees