AMRAP 4 X 4
6 Front Squats 44/30
6 Wall Balls
6 Toes to bar
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Categoria: Wods
Allenamenti giornalieri
Tuesday 200811 – Workout of the Day
3 Rounds for Time
500m Row (400m Run)
21 Push-Ups
12 Strict Toes to Bar
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Monday 200810 – Workout of the Day
4 SETS
AMRAP 3
6 Front Squats 44/30
6 Wall Balls
6 Toes to Bar
Rest :30 b/t sets
*Pick up where you left off.
Sunday 200809 – Workout of the Day
40 sec ON, 30 Sec OFF
Double Unders/Single Unders
rope climb/ ring row
DB Ground to Overhead
Slam Ball
KB Swing 20/16
Plank hold
Saturday 200808 – Workout of the Day
AMRAP 16
4 Hang Power Clean
6 Thrusters
8 Front Rack Reverse Lunges
10 Lateral Burpees over the Barbell
Load: 44/30
Friday 200807 – Workout of the Day
Not For Time
4 Rounds
15 Deadlifts 70/50
15 Close Push Ups
Rest 5 Minutes
15 Back Squats 60/40
10 Close Push Ups
Thursday 200806 – Workout of the Day
AMRAP 16
15 DB Thrusters 20/16
20 Box Step Ups
20 Double Unders
Wednesday 200805 – Workout of the Day
AMRAP 16
21 Wall Balls 9/6
15 Toes to Bar
9 Burpee
15 Toes to Bar
9 Burpee
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Tuesday 200804 = Workout of the Day
AMRAP 8
10 Alt. SA DB Step Back Lunge step to high knee raise
20 Alt. Banded Frog Hip Thruster
Rest 2:00
EMOM 12
MIN 1 4 DB Power Cleans 20/16
MIN 2 8 Jump Squats
MIN 3 Max Double Unders
Monday 200803 – Workout of the Day
50-40-30-20-10
Double Unders
Up Downs to a Plate
1000-800-600-400-200m Run