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13/06/2019

13/06/2019

– WOD Team of 2 2’ each station for 2 rounds Rope climb max reps Cal bike max reps alt Plate gtoh synchro 20/10 Max cal rower alt Ttb synchro Air squat synchro Box jump over synchro rest

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12/06/2019

Heavy Day – Front squat 10-08-06-04-02 reps 50-60-70-80-90 % – Skill 12 emom Odd hold top pos. Bar 5” + 3 strict pull up Even hold 5” + 3 strict hspu

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11/06/2019

11/06/2019

-Complex snatch work 20’ on 1 pull + 1 squat snatch max 70 % -WOD 20 amrap ladder up and down 20-18….02….18-20-18……02…18-20…ecc – Deadlift 1 kb 32/24 10-09….01….09-10-09……01…09-10…ecc – Push ups 20-18….02….18-20-18……02…18-20…ecc...

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07/06/2019

07/06/2019

WOD 1 – 3 stations of 2’(1’30”work 30” rest) for 3 rounds Sit up with plate r. twist ab walk – WOD 2 5 rft 400 m run 20 box jumps 10 db row alt 2×20/12

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