WOD OF THEE WEEK 10.08.20/14.08.20

LUNEDI’ 10.08.20
CROSSFIT CLASS
Team of 2
300 cal team* CAP 20
At 00:00 start “death by power clean”(60/43 kg)
At 00 / 1 power clean
At 01 / 2 power clean
At 02/ 3 power clean…..
Pers 1 start with cal and pers 2 perform 1
Power clean..switch every 60”
Then
10 rds team for time:**
30 du/under
20 air squat
10 burpee
**switch after full round

ENDURANCE CLASS
For time:
100-200-300-400….1000 mt Run
10-20-30-40….100 Mountain Climb

MARTEDI’ 11.08.20
CROSSFIT CLASS
10 min on heavy 1 squat clean & jerk
Then :
12 min clock:
1 min squat clean (60/43 kg)
1 min push jerk
2 min squat clean
2 min push jerk
3 min squat clean
3 min push jerk

ON RAMP CLASS
“Press Day”

MERCOLEDI’ 12.08.20
CROSSFIT CLASS:
EMOM 20 alt (40” on 20” off)
Hspu-pike Push up-handstand hold
Squat to candle
T2b strict-kipping knee raises
Jumping lunges-lunges
Then:
10-1*
Burpee
American swing(32/24 kg)
*time cap 6

ENDURANCE CLASS:
“Hard day”
12×10″ Sprint / 50″ Rest
8×20″ Sprint /1′ Rest
4×30″ Sprint /2′ Rest
Core:

GIOVEDI’ 13.08.20
CROSSFIT CLASS:
“Open 13.2”
EMOM 10 alt
10-8-6-4-4 deadlift (70%+)
40” handstand hold facing wall
Amrap 10
5 shoulder to oh (50/35 kg)
10 deadlifts
15 box jump(60/50 cm)

ONR AMP CLASS:
“Squat Day”

VENERDI’ 14.08.20
CROSSFIT CLASS:
A-B-C-A-B-C
A) Amrap 4
2-4-6-8-10….
Wb(9/6 kg)
Db snatch
Rest 2
B) Amrap 4
Du/under
Rest 2
C) Amrap 4
3-6-9-12-15…
Pull up
Air squat
Rest 2 & repeat!