September 2020

WOD for Tuesday, Sep 22, 2020

22092020 Strength

10 x3 Deadlift

12 – 10 x3 Toes to Ring

MAP 8 (2020 B)

MAP 8
2 Intervalli da 15min : 5 min rest

i1) Row

i2) AMRAP
90 Single Under
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up
15m Front Rack Carry @20/15
10 DB Deadlift @20/15
10 Down & Up

WOD for Monday, Sep 21, 2020

21092020 Strength

20 x3 DB Press (alt)

8 – 6 x3 Strict Pullup

Post 1arm press load

21092020 Metcon

For Time:
– 100 Front Squat @60/45 *

*every break perform: 5 Bar Facing Burpees

WOD for Friday, Sep 18, 2020

18092020 Strength

12 – 10 x3 Deadlift

10 – 8 x3 Toes to Ring

18092020 Metcon

MAP 8
2 Intervalli da 15min : 5 min rest
i1) Row

i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank

WOD for Thursday, Sep 17, 2020

17092020 Strength

12 – 10 x3 Press

8 – 6 x3 Strict Pullup

17092020 Metcon

AMRAP 20min:

10 OHS @20/15
20 Russian Swing @24/16
30 DU / 90 SU

WOD for Wednesday, Sep 16, 2020

16092020 Strength

5 x5 Power Clean

6 – 4 x5 HSPU

"Loredo"

Six rounds for time of:
* 24 Squats
* 24 Push-ups
* 24 Walking lunge steps
* Run 400 meters

WOD for Tuesday, Sep 15, 2020

15092020 Strength

12 – 10 x3 DB Bench Press

12 – 10 x3 Box Jump

15092020 Metcon

2 Intervalli da 15min : 5 min rest

i1) Row

i2) AMRAP
– 30m (15+15) Farmer Carry @16/12
– 30" Plank
– 30m (15 + 15) Walking Lunges
– 30" Plank

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