30/04/2019
1 rm back squat – Skill practice pull ups – WOD Amrap 9 7 Deadlift 80/60 2 bar mu/5 ctb/7 pull ups
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29/04/2019
Run 4 x 200 slow 400 fast – Skill handstand push up Emom 10 15” hold hs + 5 hspu – Core work
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27/04/2019
WOD For time 1, 5 k trail run 50 pull up 1, 5 k trail run
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26/04/2019
Snatch find 1 rm – WOD For time 10-8-6-4-2 squat snatch* 10 burpees *add weight every rounds, starts at 50%
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25/04/2019
“WHERE IS MY BARBELL?” FOR TIME 3 rounds 40 r. swings 24/16 kg 100 m one arm kb farmer’s carry 4 rounds 20 plate gtoh 20/10 kg 100 m with plate in overhead 5 rounds 10 Db thrusters 2×15/9 kg 100 m sprint
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24/04/2019
10 RNFT 2 deadlift 80 % 4 handstand push ups strict 8 pistol squat alternati 12 hollow v-up
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23/04/2019
– RUN – WOD 11 amrap 5 pull up 7 burpees
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WOD 10 RNFT 2 deadlift 80 % 4 handstand push ups strict 8 pistol squat alt. 12 hollow v-up
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WOD 5 rft 50 double unders 25 knee to elbow 100 m overhead walk with plate 20/10
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– RUN 2 x 1600 rest 2:1 – WOD team of 2 – 20 amrap Andata e Ritorno 200 sit up 150 burpees 100 box step up
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– Clean and jerk 30’ practice – WOD 12 amrap 3 squat clean 60/40 3-6-9-12…. hspu
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