MOBILITY & WARM UP
10 minutes for quality
3 Plank Walkout
6 Russian Baby Makers
9 Kb Romanian Deadlifts
CONDITIONING
“ALLA FACCIA DEI 52”
For Time in 52 minutes Time cap
52 Deadlifts #52/35
52 Double Unders
52 Pull Ups
52 Kettlebell Swings #24/16
52 Cal Row
52 Knee To Elbows
52 Thrusters #20/15
52 Double Unders
52 Sit Ups
52 Wall Balls
MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest
SKILLS
Air Squat – Clean Warm Up
CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′
WARM UP
2 rounds
Run 200m or Row 250m
20m Bear Crawl
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman hold
MOBILITY & SKILLS
10′ Dynamic Stretch
CONDITIONING
A) For Time
50-40-30-20-10 Cal Row
5-10-15-20-25 Push Ups
Time cap 15′
Rest 5′, Then
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 08.09.2017
WARM UP
2 Rounds of:
20 DUs/ 50 SUs
20 Plate Row
20 Plate Ground to OH
20 Sit Ups
MOBILITY & SKILLS
Squat Therapy – Shoulders – Clean Warm Up
CONDITIONING
For Time & Reps
20 DB Squat Clean #20/15
400m Run
20 KB Swings #24/16
400m Run
20 Wall Ball #9/6
400m Run
20 Burpees Box Jump #60/50
400m Run
20 Ring Pull-Ups
400m Run
20 GHD Sit Ups
400m Run
20 Alternating DB Snatch #20/15kg
400m Run
Time Cap 25′
