Mese: Gennaio 2018

WOD 31 Gen 2018

Tabata I: plank + mountain climber
2′ rest
Tabata II: hollow position + v-ups

WOD: 5 rounds for time
40 DU
14 ring push ups (RX) / h.r. push ups (SCALED)
14 chest to bar (RX) / pull up (SCALLED)
14 box jump over

cap time: 23′



WOD 30 Gen 2018

BENCHMARKS’ DAY

Skills: power clean and jerk

WOD:
Half Grace (15 clean and jerk)
Half Karen (75 wall ball)
Half Grace (15 clean and jerk)
Half Karen (75 wall ball)

RX: 60/40 – SCALED: 45/30

Cash out: 500 mt row/skierg


WOD 26 Gen 2018

team of 2:
100 burpees over the partner
(si dividono come si vuole)
every 2’: 20 cal bike or ski or row

TL: 10’

rest 2’

300 du (si dividono come si vuole)
every 2’: 3 front squat in synchro
@20/15