Mese: Novembre 2017

WOD 29 Nov 2017

WOD CORE: EMOM 12′
14 russian sit up
21 kb russian twist (42 tot.)
14 butterfly sit up

WOD: TEAM OF 3
3 ROUNDS (one each athlete)
Thrusters synchro (only barbell)
25 cal assault bike
2′ rest

3 ROUNDS
Thrusters synchro (30/20)
25 burpees
2′ rest

3 ROUNDS
Thrusters synchro (40/30)
400 mt run


WOD 27 Nov 2017

STRENGHT: 5×5 deadlift snatch grip

WOD: 20′ running clock
0′-5′: 50 deadlift snatch grip + m.e. double unders
5′-10′: 25 power snatch + m.e. burpees
10′-15′: 50 overhead squat + m.e. double unders
15′-20′: 25 push press snatch grip + m.e. burpees