Archivio
30′ To Find
5 R.M Sumo Deadlift
For Time
60 Strict Press 20/15
6 X 3
Push Press (85%)
every 2′:30”
For Time
30 DB 40/30
S.T.S
25′ A.M.R.A.P.
5 S.d.l. 100/75
10 B.j 24/20
20 W.b 20/14
30 D.u.
Every 5′ perform 30” h.s. Hold
15 – 10 – 5
Strict Hspu
Kb R. Swing 24/16
3′ rest
25 – 20 – 15
Kb S.t.o.h 24/16
Sit ups
E.M.O.M. 21′
1 Burpees O.t.b.
2 Run
3 Rest
Team of 2
A.m.r.a.p 20′
800 Mt run
When Member
A Run
B Accumulates Cal.
Heavy Day
5 x 5 @80%
of Deadlift
emom 2’30”
For Time
30 Ring Muscle Up
A.m.r.a.p. 13′
8 T.t.b
4 Thruster 60/45
12 Cal
3 Rounds For Time
7+7 Kb H.Clean & Press 32/24
45 D.u.
7+7 Kb Oh Lunges
5 Rounds For Time
1′ Air Squat
1′ Burpees
1′ Rope Climb
1′ Sit up
1′ Rest
FOR TIME
21-15-9
STRICT PULL UP
GHD
FOR TIME
9-15-21
HSPU
BOX JUMP
5 RFT
22 KB SWING 32/24
80 DU
18′ AMRAP
4 S.T.O.H. 80/55
400m RUN
12 C2B
6 F.SQUAT 80/55
5 R.F.T.
200m ROW
5 BURPEE R.M.U.
1 RM DL
________
PRACTICE
SNATCH
FIND 1 RM SNATCH BALANCE
_________________
8 RND 2′
(80% 1 RM Snatch Balance)
1 SNATCH PULL
1 POWER SNATCH
1 SNATCH BALANCE
F.T.
200m RUN
15 RING DIP STRICT
200m RUN
15 PULL UP STRICT
200m RUN
15 HSPU STRICT
120m LUNGES
400m RUN
6 R.F.T.
3 DL 160/120
1 RING MU STRICT
3 BENCH PRESS 100/70
F.T. 1K RUN
11′ A.M.R.A.P.
9 T2B
7m HSW
16 WALL BALL
10 RFT
250m ROW
70 DU
3 ROUND
600 MT RUN EASY PACE
400 MT RUN MEDIUM PACE
200 MT RUN FAST PACE
FOR TIME
10 ROUND
5 H.S.P.U. STRICT
3 SNATCH @80/55
3′ A.M.R.A.P.
25 CAL ROW
MAX REP BURPEES
1′ REST
3′ A.M.R.A.P.
30 WALL BALL
MAX REP. D.U
1′ REST
3′ A.M.R.A.P.
30 DB SNATCH 20/15
MAX REP PULL UP
FOR TIME
100 S.CLEAN @60/40
EVERY DROP
10 CAL.ROW
20′ A.M.R.A.P
1 T.T.B
1 PULL UP
1 C2B
1 M.U
40 M.T LUNGES
Add 1 Complex every round
Heavy Day
every 2′ x 12
“Clean Complex”
For Time
150 Air Squat
25 Strict Pull ups
“Annie”
50-40-30-20-10
Double Under
Sit-Ups
Core Conditioning
A.m.r.a.p 30′
7 Burpees + Dl 110/75
14 Box Jump 24/20
21 H.s.p.u.
28 D.u
Badass Fran
21-15-9
Pull ups
S.t.s. 145/95
For Time
100 Burpees
every 2′
200 mt Run
1 R.m. Turkish Get Up
Before every attempt perform
160 mt Run
Heavy Day
1 R.m. O.h.s.
Wod
3 R.f.t.
21 Kb Swing 24/16
11 Pull ups
A.m.r.a.p 14′
3 Shoulder Press 40/25
3 Cal
3 Russian Swing 32/24
1 Rope
add 3 reps every round
4 Round For Time
15 S.d.h.p. 40/30
300 mt run
15 Thruster 40/30
A.M.R.A.P. 20′
15 Ring Dip
10 Pistols
1 Strict R.m.u.
Wod
30 Bar Muscle up
Core Conditioning
A.m.r.a.p 18′
30 Mt Farmer Carry K.b 24/16
(F.r + O.h)
10 Deadlift K.b
10 Burpees
10 Deadlift K.b
A.m.r.a.p. 24′
600 mt run
10 mt Handstand Walk
5 Thruster 70/50
5 Strict pull ups
For Time
2 Rope
50/40/30/20/10 Cal
or
160/130/100/80/40 D.u
Drop Set
Front Squat
5 x (3+10)
Wod
21-15-9
Db Overhead Lunges
M.b Sit ups
T.c 5′
5 K Run or 5 K Row
5 x 5 Shoulder Press
Wod 7′ min. A.m.r.a.p.
8 Kipping C.t.b
8 Clean 60/45
Wod
E.M.O.M 30′
18/14 Ghd Sit Ups
14/10 Cal.
3 S.T.S.
Wod
A.M.R.A.P 20′
8 – Overhead Squat
40 Double Under
10 – Front Squat
40 Double Under
12 – Back Squat
40 Double Under
Wod
28-21-15-9
Handstand Push up
Air Squat
Snatch 6×3 85%
every 3′
Wod For Time
20 S.t.s. 145/95
Wod
100 ctb
every 2′ 10mt+10mt sprint
Wod
15′ a.m.r.a.p
200 mt run
20 box jump over
20 clean & jerk (dumbbell 25/15)
DIANE
21-15-9 Reps For Time
Deadlift (102/70 kg)
Handstand Push-Ups
TRIPLE 3
3,000 meter Row
300 Double-Unders
3 mile Run
W.O.D.
13′ A.M.R.A.P.
1 Rope climb
14 Pistols
30 Sit-Ups
W.O.D.
4 rnds F.T.
30m F.C. ( one arm ) @30/25
15 S.D.H.P. @30/25
300m RUN
W.O.D.
25′ A.M.R.A.P.
15 Thruster @40/25
10 Burpees O.T.B.
15 Cal
15 O.H. Lunges @40/25
10 Burpees O.T.B.
15 Cal
W.O.D.
F.T.
33 DU ub
8 Pull-Ups
7 Chest To Bar
6 Bar Muscle Up
66 DU ub
6 Pull-Ups
5 Chest To Bar
4 Bar Muscle Up
99 DU ub
4 Pull-Ups
3 Chest To Bar
2 Bar Muscle Up
W.O.D. /
6 X 5 @75/80 % /
O.H. SQUAT /
9 – 15 – 21 /
DL @60/40 /
DBs/KBs press @15/10
W.O.D.
800mt RUN ( F.P. )
3′ S.U. easy
600mt RUN ( F.P. )
3′ S.U. easy
600mt ROW ( F.P. )
3′ S.U. easy
800mt ROW ( F.P.)
3′ S.U. easy
W.O.D. /
1 RM SNATCH anystyle /
10′ Handstand practice /
free H.S. /
wall H.S. /
kick up
W.O.D. /
24′ A.M.R.A.P. /
12 Burpees /
12 Pistol /
12 Kb H. clean & press (6+6) @24/16
W.O.D. /
5 R.F.T. /
250m ROW /
3 Shoulder to O.H. @80/65 /
6 H.P.C. @80/65 /
9 DL @80/65
*HERO W.O.D.* /
The Murph is more than just a workout , it is a Memorial Day tradition that helps push us , humble us , and dedicate a bit of pain and sweat to honor not only Lt. Michael P. Murphy , but ever fallen service member who gave everything they had to protrct and serve our country
MURPH ! /
1Mile Run /
100 Pull-Ups /
200 Push-Ups /
300 Air Squats /
1 Mile Run /
RX = w/ weighted vest (20/14lb)
W.O.D /
every 2′- x 10 rnds/
13 C2B/
H.S.W.
W.O.D.
3 R.F.T./
31 D.U./
12 Thruster @40/25 /
7′ A.M.R.A.P. /
31 D.U.
12 Pull-Ups UB /
W.O.D /
6 R.F.T./
3 SQUAT SNATCH/
6/4 CAL (sprint) /
9 T2B//
W.O.D
5 R.F.T/
24 BOX JUMP/
100 MT RUN/
100 MT RUN BACKWARD/
12 RING DIP//
W.O.D
5×3 of Back Squat /
@85%/90% of 1 RM /
F.T. /
– GRACE –
W.O.D. /
E.M.O.M. 30′ /
1 SQUAT CLEAN & JERK /
start 50% of 1 RM /
increase weight every 3 rnds /
if you don’t add weight 20 burpees for every rnds not increased
W.O.D. /
21 – 18 – 15 – 12 /
Jumping lunges /
Jumping pull-ups /
Inverted burpees
W.O.D. /
3 R.F.T. /
18 Cal /
1 Rope Climb legless /
6+6 Kb Snatch @32/24 /
TABATA /
20″ Hollow Hold /
10″ rest
W.O.D. /
4 R.F.T. /
1 Tire Flip /
5 S.D.H.P. @50/35 /
10 Back Squat @50/35 /
15 Pull- Ups
W.O.D. /
ODD OBJECT – RUN : /
MALE 10 – 30 /
FEMALE 5 – 20 /
weight over minimum under max /
400m RUN /
400m WALK ( x 2 )
W.O.D.
Team of 2 ( A+B )
20 rnds of :
250m ROW ( A )
50 D.U. ( B )
Heavy Day !
E.M.O.M. 3′ (x2)
1 D.L. /
1 Clean pull @130% of 1 RM CLEAN
W.O.D.
1-10
Air Squat /
Burpees O.T.B.
HAPPY BDAY COACH CAV
GOOD LUCK!!!
W.O.D.
Row 1K /
80 H.S.C.20/15 /
50 Kb Swing 24/16 /
Run 1.3K
W.O.D. /
ANGIE /
100 Pull-Ups /
100 Push-Ups /
100 Sit-Ups /
100 Air Squat
WOD
A.M.R.A.P.
10 T2B/
10 BURPEES B.J.O./
10 PISTOL
WOD
15 – 9 – 6
CAL/
O.H SQUAT/
HSPU STRICT/
Skill Work
OGGI UNICA CLASSE ORE 10:00 NON MANCATE!!!
WOD
A.M.R.A.P 20′
30 DU/
3 CTB STRICT/
30 DU/
6 RING DIP STRICT
WOD
HEAVY DAY/
In 20′ Find/
5 RM Cluster/
Then Add Weight/
and Perform A.F.A.P//
Non macate alla classe unica delle ore 10:30 !
Auguri di una Felice e Serena Pasqua da parte di tutto lo staff di
CrossFit Bside 🙂
Vi aspettiamo domani alle ore 9:00 per il W.O.D. di Pasquetta !
Heavy Day! /
7×2 P.PRESS (every 3′) @85% /
Benchmark : /
100 Burpees F.T.
W.O.D.
5′ A.M.R.A.P. x3 /
400m RUN /
10mt H.S.W. /
max rep T2B /
REST 1′ btw rnds
W.O.D.
18′ E.M.O.M. /
odd : 1 C&J @90/95% 1 RM /
even: 9 Cal / 6 Push-Up H.R.
W.O.D.
4 R.F.T. /
15 Pull-Ups /
12 F. Squat BW
W.O.D.
ROW 1 K /
rest 90″ /
RUN 1 K /
rest 90″ /
BIKE 2.5K /
rest 90″ /
200 D.U. /
rest 90″
W.O.D.
4 rnds 5′ each of
800mt RUN /
then /
15 KB SWING @24/16
10 Burpees /
rest 2″ between rnds
W.O.D.
A.M.R.A.P. (A) 5′
2 P.SNATCH @60/45 /
6 Pull-Ups /
1′ rest /
A.M.R.A.P. (B) 4′ /
2 P.SNATCH @70/55 /
6 C2B /
2′ rest /
A.M.R.A.P. (C) 3′
2 P.SNATCH @80/65 /
6 M.U. bar/ring
W.O.D.
F.T. 27 – 21 – 15 – 9
K.B. RUSSIAN TWIST @20/16 /
PUSH JERK @60/35 /
200mt RUN
W.O.D.
F.T.
9 SQUAT CLEAN @80/55 /
27 D.U. /
6 SQUAT CLEAN @90/65 /
54 D.U. /
3 SQUAT CLEAN @100/75 /
81 D.U.
W.O.D. /
R.F.T. /
75 Air Squat /
50 MB Sit-Ups @20/14 /
25 H.S.P.U. /
CORE COND. 3 rnds of/
40″ Hollow Hold /
20″ rest /
20 Good m. @20/15 /
20″ rest /
10 Frog angel 2.5/1.5 /
40″ rest
W.O.D. /
A.M.R.A.P. 20′ /
1 T2B /
1 Pull-Up /
1 C2B /
1 Bar Muscle Up /
20mt lunges /
add 1 REP every rnd
W.O.D. /
A.M.R.A.P. 11′ /
12+12 KB Swing @32/24 (1 arm) /
150mt ROW /
20mt KB O.H. WALK ( 10/10 )
W.O.D. /
F.T. /
10 Thruster 60/45 /
30 D.U. /
15 M.B. SIT-UP @20/15 /
30 D.U. /
10 SNATCH 60/45 /
30 D.U. /
10 Clean 60/45 /
30 D.U. /
15 M.B. SIT-UP @20/15 /
30 D.U. /
10 Thruster 60/45
W.O.D. /
5 R.F.T. /
Cash-in accumulate 2′ H.S. HOLD /
20 Pull-Ups /
20 Push-Ups /
200mt RUN /
Cash-Out 2′ Hang Hold from the bar
W.O.D.
FOR TIME
10 S. CLEAN 70% /
8 S. CLEAN 75% /
6 S. CLEAN 80% /
4 S.CLEAN 85% /
2 S.CLEAN 90% /
every missed lift 10 B. SQUAT BW
W.O.D.
TEAM OF 2
200 Cal /
every 2′ /
60mt TEAM SPRINT
when you have completed yours 200 Cal — MAX REP OF D.U.
W.O.D.
A.M.R.A.P. 11′
3 F.BAR CLEAN @70/50 /
6 F.BAR F.SQUAT @70/50 /
1 WALL CLIMB /
add 1 every round
W.O.D.
A.M.R.A.P. 20′
60 D.U. /
30 Wall Ball @20/14 /
10 C2B /
5 DL @120/95
W.O.D.
Heavy Day!
Bench Press 6×3 @85%
1.3K RUN A.F.A.P.
W.O.D.
7 R.F.T.
12 Pistol /
10mt H.S.W. /
5 Pull-Ups STRICT
Heavy Day!
every 2′ x 13
1 DL SNATCH GRIP /
1 POWER SNATCH /
1 O.H.S. /
1 SQUAT SNATCH @75% 1RM
(a/m to go T&go)
VI RICORDIAMO CHE OGGI L’ ULTIMA CLASSE SARA’ ALLE ORE 19:00 !
W.O.D.
4 R.F.T. TEAM OF 2 :
13 Box Jump 30/24 /
O.H. HOLD @40/25 /
13 CLEAN /
STAR PLANK HOLD //
WOD /
A.M.R.A.P. 14′ /
10 T2B /
8 Push Press @70/50 /
1 Rope climb LEGLESS
WOD /
4 R.F.T. /
4 RING MUSCLE UP /
8 DEVIL PRESS @20/15
WOD/
FOR TIME : /
50 Cal /
10 Goblet SQUAT @20/16 /
40 Cal /
20 GB SQUAT /
30 Cal /
30 GB SQUAT /
20 Cal /
40 GB SQUAT /
10 Cal /
50 GB SQUAT
W.O.D. /
A.M.R.A.P. 15′ /
7 H.S.P.U. /
30mt Bear Crawl /
7 Ring Dip
W.O.D. /
A.M.R.A.P. 7′ /
12/10 Cal /
2+2 DB SQUAT CLEAN @ 40/30 /
Rest 2′ and REPEAT
W.O.D. /
4 R.F.T. /
400mt RUN /
10 OHS 40/30 /
20 Burpees O.T.B.
W.O.D. /
A.M.R.AP. 17′ /
1,2,… BAR MUSCLE UP /
50 D.U.
W.O.D. /
30′ E.M.O.M. /
1 C&J @climbing /
START AT YOUR 60% 1 RM ( stop at 90%)
Death by /
10m SPRINT /
skill wall H.S. HOLD
A.M.R.A.P. 20′ /
20 WALL BALL 20/14 /
1 rnd each arm of KB DT ( KB 24/16 ): /
12 D.L. /
9 H.P.C. /
6 P. JERK /
8 Burpees
Heavy Day !
2 RM of B.SQUAT /
W.O.D. /
4 RNDS of : /
15 MBC 20/14 /
15 DB Snatch 20/15
3 R.F.T. /
12 Cal /
6 H.P.S. 50/35 /
5′ REST /
3 R.F.T. /
12 Cal /
3 S. Clean 105/75
FOR TIME :
100 Push-Up H.R. /
100 Sit-Up /
50 T2B /
50 Step-Up /
25 Bar M.U.
Heavy Day !
4×3 Press 80% /
4×2 P.Press 85% /
4×1 Jerk 90%
A.M.R.A.P. 14′ /
60 Air Squat /
40 H.S.P.U. /
20 GHD Sit-up
3 R.F.T. /
800m RUN /
30 DB S.CLEAN 20/15 /
30 Burpees
4 R.F.T. /
20 Pull-ups each /
60M BUDDY CARRY
Flight Simulator /
Death by Cal
Aerobic Development
6K Ski erg or /
6K Row or /
5.2K RUN or/
10K Bike
A.M.R.A.P. 20′ /
1 Devil press /
2 T2B /
add 1 Devil press and 2 T2B
3 R.F.T. /
7 Ring M.U. /
4 S.Clean 105/65 /
400m RUN
Heavy Day !
8×1 90% FRONT SQUAT ( 1 e 1/2 )
For Time :
50 Cal Bike /
50 Cal Ski /
60 Cal ROW
FOR TIME /
50 Box Jump /
50 J. Pull-ups /
50 W. Lunges /
50 K2E /
50 Back EXT /
50 Burpees
E.M.O.M. 20′ /
a) 5/3 STRICT CHIN C2B / MAX REP RING DIP STRICT /
b) REST
3 R.F.T. /
3 S.SNATCH 70/45 /
60 D.U. /
30 Wall Ball /
60 D.U.
5 R.F.T. /
6 KBs THRUSTER 16/12 /
8 Dip /
10 Cal
A.M.R.A.P. 16′ /
8 STRICT PULL-UPS /
200mt RUN /
( RX + VEST )
DEATH BY /
- DEADLIFT (M: 100/80/60 – F: 70/50/40)
- BENCH PRESS (M: 70/60/50 – F: 45/35/25)
WOD
Heavy Day ! /
85% of 1 RM /
Every 1:30×10 /
2 S.Clean /
1 P. Jerk /
15-9-6 /
S.T.O.H. ( 70% 1RM Jerk) /
Ring Dip
WOD
A.M.R.A.P. 15′ /
9 T.G.U. (L ARM 24/16) /
18 Kb Swing /
9 O.H. Squat (L ARM) /
18 Kb Swing /
9 O.H. Squat (R ARM) /
18 Kb Swing /
9 T.G.U. (R ARM) /
remaining time: MAX REP PULL UP . Your score is n.° of Pull Up
WOD
6 R.F.T. /
7 T.U. /
14 Lunges F.R. 40/30 /
21 Burpees
WOD
A.M.R.A.P. 14′ /
10 Box jump 30/24 /
12 DB Push-ups /
14 DB deadlift 30/25
Min 1 : 1 Legless rope climb /
Min 2 : 2 Burpees /
Min 3: 1 Legless rope climb /
Min 4 : 4 Burpees /
Add 2 Burpees until failure
4 R.F.T. /
100mt Walking lunges /
12 H.S.P.U. /
6 C2B
E.M.O.M. 15′ /
every 1′ 30″ /
6 burpees O.T.B. /
D.L. Snatch grip /
high pull /
P. Snatch /
every 3 rnds increase 5% – START FROM 60% – LOAD INCREASE UNTIL FAILURE
3 R.F.T /
800 m RUN /
40 AIR SQUAT /
20 D.L. 90/70
HEAVY DAY !
8X5 P.P. (80% 1 RM ) /
WOD /
120 WALL BALL 14/8 /
40 U.B. or RESTART
3 rnds – rest as needed in between
FOR TIME /
27-24-21-18-15-12 /
PUSH-UPS /
MB SIT-UPS /
CAL
15′ A.M.R.A.P. /
db/kb FARMER CARRY 30mt 32/20 /
60 D.U. /
10 T2B
8 RNDS /
100m RUN /
12 BOX JUMP 24/20 /
3 M.U. (bar/ring)
Heavy Day ! /
6×6 FRONT SQUAT 75% of 1RM /
6 RNDS F.T. /
7 S.CLEAN (50% of 75%) /
5 PULL-UPS
3X5′ A.M.R.A.P. /
20 Cal /
10m H.S.W. /
20 WALL BALL U.B.
“ORIGINAL BEAR COMPLEX”
5 RNDS for LOAD /
REST 2′ between RND /
ADD LOAD AT EVERY ROUND
10′ A.M.R.A.P. /
7 C2B /
50 D.U. /
3 H.S.P.U. STRICT dfc
EVERY 3′ : 400m RUN /
remaining time anystyle SNATCH ( 75% of 1 RM SNATCH ) /
GO UNTIL YOU’VE COMPLETED 25 REP !
16′ E.M.O.M. /
ODD: 2 S.T.S. (A.H.A.P.) /
EVEN: 200m RUN
Heavy Day !
1 RM of DEADLIFT /
5 – 10 – 15 /
DL 70% 1 RM /
Wall Ball 20/14
3 R.F.T. /
30 Sit Ups /
15 O.H. Squat 40/30 /
3 Rope Climb /
3 Wall Climb
20′ A.M.R.A.P. /
RUN N.B.O. /
12′ A.M.R.A.P. team of 2 /
6 SYNCRO TRHUSTER w/ FAT BAR 50/30 /
10 ASYNCRO BURPEES BOX JUMP 24/20
FOR TIME /
100 D.U. /
80 Russian KB Swing 32/24 /
60 H.S.P.U. /
40 B.J. 30/24 /
20 M.U. ring/bar
1 RM of BENCH PRESS /
1 to 10 to 1 /
H.R. PUSH UPS /
D.B. ROW 25 /20
E.M.O.M. 30′
ODD: 1 CLUSTER 80/60 /
EVEN: 1 ROUND of CINDY
5 R.F.T. /
500m ROW /
15 H.P.S. 40/25 /
10 C2B
5 R.F.T
12 Clean 70/50/
6 Bar Muscle up/
4 Ring candle
*WOD*
10X200m RUN /
2′ rest /
10x250m ROW /
*WOD* /
“MARY”
20′ A.M.R.A.P. /
5 H.S.P.U. /
10 Pistols /
15 Pull-Ups //
” Fissare degli obiettivi è il primo passo per trasformare l’ invisibile nel visibile “
HAPPY NEW YEAR!!
from
VI RICORDIAMO CHE OGGI L’ ULTIMA CLASSE SARA’ ALLE ORE 18.00
*WOD*
SQUAT DROP SET 4X(3+10) /
85/90% -20/30 kg /
10′ A.M.R.A.P.
12 F.R. Lunges 60/40 /
9 B.O.T.B . /
Ciao ragazzi/e date un’ occhiata al nuovo layout del nostro sito :
Buon weekend da parte di tutto lo staff di CrossFit Bside 🙂
*HERO WOD “CHAD”
1000 STEP-UPS FOR TIME ( wearing a backpack 20/15 KG )
TU PORTA LO ZAINO , I PESI TE LI DIAMO NOI !
The Story of Dave Castro’s Viral Hero WOD to Honor His Friend
*28′ RUNNING CLOCK*
100 P.P. 30/18 /
1000 D.U. /
100/85 cal /
EVERY 4′ 8 Burpees //
*WOD*
16′ A.M.R.A.P.
5 STONE SQUAT BEAR HUG /
10 D.L. w/ FAT BAR 100/80 /
20 MB Sit Ups /
10 H.S.P.U. /
Vi ricordiamo l’ appuntamento di oggi :
CLASSE UNICA ALLE ORE 10.30 !
Da parte di tutto lo Staff del Bside :
BUON NATALE !
OGGI ULTIMA CLASSE ALLE ORE 18.00 !
*WOD*
24′ E.M.O.M. /
ODD: 1 clean – 1 F.squat – 1 P.J. – 1 S. J . /
EVEN: 100 S.U. /
*WOD* /
1 RM JERK //
F.T /
30 D.B P.P 30/20 /
RIGHT ARM /
4′ REST //
F.T /
30 D.B P.P 30/20 /
LEFT ARM
*WOD* //
21-15-9 /
BOX STEP UP 30/24 /
PULL UP STRICT /
K.T.E STRICT //
“KAREN” //
150 W.B 20/14 //
*WOD* /
5 X 5 JERK //
3 R.F.T. /
15 T.T.B.
2 S.CLEAN 85% /
20 GHD SIT UPS //
*WOD* //
8 R.F.T /
3 S.T.S 145/95 /
6 B.SQUAT 60/40 /
9 C.T.B. /
200 MT RUN //
*WOD* /
1 TO 10 TO 1 /
SNATCH 50/35 /
PULL UP /
PUSH UP X 2 //
*WOD* /
4X3 STRICT PRESS /
20-15-5-15-20 /
D.B. S.T.O.H. 25/15 /
K.B. Russian Swing 32/24 //
*WOD* /
22′ A.M.R.A.P. /
10 C.T.B. /
10 M.B.C 20/14 /
15 D.L 80/60 /
15 Burpees over B.B. /
60 D.U. //
*WOD* /
36′ E.M.O.M. /
2 Rope climb /
2 clean 85% /
cal bike ( add 2 reps every rounds ) /
15 sit ups //
*WOD*
1 RM of CLEAN /
5′ A.M.R.A.P. /
10 Floor press 50/30 /
10 T.T.B. / /