MART
wup
3 Rounds:
8+8 one leg single DL @ebb
8+8 Cossack squat
45” Wall Sit
wod
Back Squat
6 x 7 – tempo 2.2.1.1
Then
3 x 3 @same weight
cout
100 American Swing @24/16
Every minute perform 5 burpees
MERC
wup
4 Rounds:
5 plate jumps (1 rep is: from The top of a 10/15kg plate perform 1 jump to front/right/left/back)
10+10 m Bear Crawl
10 tuck ups
wod
4 Rounds:
3’ on – 3’ off
cout
11’ AMRAP
50 DU
15 TTB
15 BJO
GIOV
wup
7’ AMRAP
15 Air squat
10 Good Morning
5 Burpees
wod
MACHO MILE
4 Rounds
400 m run
3 round of “Macho Man”
_1 round: 3 Power Clean + 3 Front Squat + 3 Push Jerk
cout
Hollow hold
12 set:
20” on – 10” off
VEN
wup
GAME: Gioco dello scalpo.
Il gioco consiste nell'infilare un pezzo di stoffa nei propri pantaloni e deve cercare di togliere quello dell’avversario senza farsi prendere il proprio.
Si può usare una sola mano.
Chi perde: 5 BP
wod
In team of 2:
5’ AMRAP: max reps SDLHP
- 2’ rest
5’ AMRAP: max reps LATERAL BP - 2’ rest
5’ AMRAP: max reps PUSH PRESS - 2’ rest
5’ AMRAP: max reps BOX JUMP - 2’ rest
cout
B&A
SAB
wup
3 Rounds:
20 Alt Lunges with PVC rotation
20 Proned PVC raises
1’ OHS bottom Hold
wod
Every 90” for 8 set to find a heavy complex of:
1 SNATCH PULL
+
1 HANG SQUAT SNATCH
+
1 POWER SNATCH
cout
Death by Power Snatch @43/30
Start in the first minute with 3 reps and add 1 more Rep every minute ad long as you are in.
ROW
For time
1000 m row
20 hand release push-ups
750 m row
30 hand release push-ups
500 m row
40 hand release push-ups
250 m row
50 hand release push-ups