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