Friday 27, March – 2020

WOD by Head Coach Camillo

STRENGTH
5 rounds:
5 bent over DB row, 5” hold in max contr.
max time hold in pull up/table row, up position
1’00” rest


MAIN
Cap time 30′:

N RFT:
9 push ups
9 cal row or 18 sdhp
N RFT:
6 box jump or jump over obst.
6 cal row or 12 sdhpl
N RFT:
3 strict pull up or 6 table row
3 cal row o 6 sumo deadlift highpull
—–CHECK AT 15′ (read INFO)—–
N RFT:
6 box jump or jump over obst.
6 cal row or 12 sdhpl
N RFT:
9 push ups
9 cal row or 18 sdhp

INFO
• N rounds= 3 beginner, 4 regular, 5 elite
• Goal: 25′ high intensity
• CHECK AT 15′:
– If you finish before 15′, you can immediately continue with the following phase (Nx 6+6, Nx 9+9)
– If you not, in the remaining time you can complete it and continue as an AMRAP of the last work (3+3) till te cap time 30′.

One Comment

  1. Moicano Marzo 29, 2020

    Chi non se prenota va casa subito

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