HERO WOD "WHITTEN"

gymnastic strenght endurance: a) 0-7’ 1000 run then b) emom 10’ 15-20 push ups 20-25 air squat 8-10 burpees 10-15 strict pull ups 50-70 du 1’ rest c) 18’-23’ 1000

strenght conditioning: 0-5’ ramp to 3 rm push press taken from the ground 1’ rest 7’-12’ ramp to 2 rm front squat taken from the ground 1’ rest 13’-18’ ramp

weightlifting technique: A.halting snatch+ pause hang high pull+power snatch B. power snatch+deep hang power snatch+ hang squat snatch C. ramp to heavy squat snatch Wod: Nasty Randy for time 75

skill exercises: 4 rounds of: 5 kb dead swing 5 Russian swing 5 a.swing 4 rounds of: (2+2) 3 kb one arm swing 3 kb one arm clean 3 kb

last day of the year! Wod: 1000 run 50 deadlift #80/55kg 30 bb (barbell) push ups 30 pull ups 800 run 30 deadlift #80/55kg 20 bb push ups 20 pull

Strength & Gymnastics EMOM 15’ Min1 - Front Squat from the ground - 5-7 reps @ climbing Min2 - Wall Climbs - 2-3 reps Min3 - Strict Pull Up -

MIDLINE 3 Rounds of: 10 TTRing 20 Abmat Sit Up 20 Hyper extension WOD 4 Intervals 5’ON, 2’ OFF AMRAP 10 Lateral Box Jump Overs 12 Alt Arm DB Snatch @20/10 Kg

WL Snatch Pull + Squat Snatch + OHS - 1 + 1 + 1 Every 90” x 7 sets WOD AMRAP 12’ 250/200mt Row 6 Hang Power Snatch @40/30Kg 8 Over-the-Bar

Strength Back Squat – 5 x 3 @ stop bottom pos 3” climbing weight WOD 10 Rounds of: 5 C2B Pull Up or Pull Up 10 KB Swing @24/16 Kg