WOD #793

Warm up 3 round of 5 front squat empty bar 5 shoulder press 10 squat jump AMRAP 6’ 50/40 40/30 30/20sx Thruster (+1) Burpees jump over (+2) REST 2’ AMRAP 6’

WOD #792

Warm Up Mobility E3MOM × 5 Sets 10 Back Squat 50% For Time: 15 Goblet Squat 30 Burpees 15 Goblet Squat Cap Time: 8′

WOD #791

Warm Up Shoulder Mobility/Activation Skill:HSPU AMRAP 13′ 5 HSPU 10 C2B/Pull Up 16 Pistol Squat

WOD #790

Warm Up 5′ Easy Pace 5 Scap Activation 10 Knee Push Up 15 Air Squat Skill: One Arm Man Maker 4 RFT 8 One Arm Man Maker 25/20 20/15 16 T2B 32 DU Cap Time: 20′

WOD #789

Andature For Time 200 DU 50 Wall Ball 25 Push Up 50 Wall Ball 200 DU Cap 25′

WOD #788

Warm Up 3 RNFT 3 Hip Muscle Snatch 2 Snatch Balance 1 OHS Skill: Snatch For Time: 21-15-9 Hang Power Snatch 40/30 30/20 BJO Cap 8′

WOD #OPEN 20.5

40 RING MUSCLE UPS 80 CALS ROW 120 WALL BALL TIME CAP 20′

WOD #786

W.U. TABATA 1 – Squat isometrico 2 – ohs e.b. /pvc E3mom 15’ 20 DU 5 OHS from the ground Elite @50% 1 RM Snatch Rx 40/30 Sx 30 /20 10 db Front rack lunge @25/20 20/15 15/10 Amrap 5’ 2(+2) Db snatch 2(+2) Renegade row 2(+2) Single leg strict toes to bar

WOD #785

W.U. 5’ easy peace 3 round of 10 Shoulder press e.b. 20 mountain climber 10 plate GTOH Emom 6’ From the ground (40/35 30/25 20/e.b.) 3 shoulder press 2 push press 1 push jerk/split jerk Caricare bilancieri Emom 6’ 5 Split jerk (60/45 50/35 40/25) C.o. 50 Push up hr CAP 3’

WOD #784

W.U. Amrap 6’ 10 Bsu 10 MB cluster 10 kB DL Emom 6’ 1- 12 swing 2- 30” plank 4RFT 16 Wall ball 16 KB snatch (28-24/20 24-20/16 20/12) 16 BSU 16 KB oly clean Jerk CAP 18′ target 15′