WORKOUT DEL GIORNO

 

WOD: Allenamento del giorno

WOD 201118

Emom 10
12/10 calorie row
-2min rest-
Emom 10
3 hang power snatch + 3 power snatch

Wod Archive


Emom 10
- 4 hvy box step overs
- 10 tempo push-ups (2111)

Amrap 12min
6 db ground to overheads
6 box jump overs
6 burpees

10.9.8...1
Power clean 90kg
Every set, perform:
5 pull-ups
10 push-ups
15 air squats


2-4-6-8....
Deadlifts 100kg
Box jump overs
12min amrap


3 rounds:
500mt row
25 American swing
25 front squats

40 pull-ups 
30 double db ground to overheads
20 box jumps 
200mt front rack carry
20 box jumps
30 double db ground to overheads
40 pull-ups

100mt walking lunges 
40 sit-ups

30 dips 
20 snatches
30 dips
40 sit-ups
100mt walking lunges


Emom 12
Odd 8 power cleans
Even 12 toe to bars
7 rounds
7 box jumps
7 wall balls
7 american swing



21-15-9
Deadlifts 60kg
Shoulder to overheads
-3min stop-
15-12-9
Deadlifts 70kg
Shoulder to overheads
-3min stop-
12-9-6
Deadlifts 80kg
Shoulder to overheads


200mt run
16 db box step overs
12 ring rows
4 rounds

15-12-9
Snatches
30-24-18
Calorie row


7min amrap 
10 db snatch
30 double unders

-3min stop-
7min amrap 
6 push-ups 
8 renegade row
10 wall balls