WOD #774

Wu: 45” on 15” off 1º cal 2º mb thr 3º db dl For time 20-18-16-14-12-10 reps of: Wall ball Db snatch alt. 25/15 20/10 Cal Cap. 20’

WOD #773

Wu 3rof with pvc: 10 good morning 10 ohs 10 knee push up 10 hollow rock Skill: split jerk In 15’ find your 1rm of complex: 1 squat clean + 2 front squat + 1 jerk Grace: 30 c&j 60/45 50/35 40/25 Cap. 7’

WOD #772

Wu: hip-back mobility E2mom 12’ 5 dl 75% For time Accumulate 50 reps of dl touch n’ go. Each minute to complete 8 burpees jump over 100/80 80/60 60/40 Cap. 8’ Tabata Mb sit up

WOD #771

Wu: 3’ su then amrap 5’ 8 ring row 8 pull apart 8 band press Emom 10’ 1º strict pull up 8-5 reps 2º shoulder press 8-5 reps 40/30 30/20 e.b. 3×4’ amrap rest 2’ b/w set 30 du 10 pull up 5 stoh 60/45 50/35 40/25

WOD #770

WU AMRAP 5′ (E.B.) 7 DL CLEAN GRIP 7 SHRUG 7 MUSCLE CLEAN 7 SHOULDER PRESS SKILL CLEAN AND JERK 20′ E2MOM A 2 POWER CLEAN. 70/55 50/45 2 HANG POWER CLEAN 2 HIP SQUAT CLEAN B 1 PC 2 PUSH JERK 2 SPLIT JERK

WOD #769

WU Shoulder mobility e scapular activ. SKILL PULL UP / C2B FT Cap 12′ 5RND 6 C2B 12/10 CAL 18 WB

WOD #768

WU 3RND NFT 20 KOSSAK SQUAT 20 LUNGES PRISONER 20 SEC PLANK 20 SEC SIDE PLANK 20 SEC OTHER SIDE PLANK FRONT SQUAT 15′ E3MOM 10 SQUAT JUMP + 5 FRONT SQUAT 70% 1RM AMRAP 8′ 12 PUSH UP 8 DB OH LUNGES 25/20 20/15 4 THRUSTER 50/35 40/30 30/25 e.b.

WOD #767

WU TABATA 1 WINDMILL TABATA 2 RUSSIAN SWING/KB PP 20′ AMRAP 20 KB am. swing 24/20 20/16 20 push up 20 KB snatch