Archivi dell'autore:progettocrossfit

WU 4 ROUND OF 7 THRUSTERS EMPTY BAR 7 DOWN V UP WOD TC 16′ 3RFT 20 PP @40/25 20 T2B THEN 15-12-9 THRUSTERS BOB CO 6 ROUND HOLLOW 30″ ON  30″ OFF

WU PRIMER X3 5 DL 3″ START 5 HPC 3″ CATCH 5 PJ 3″ CATCH WOD TC 25′ 30 DL  15 BOB 30 HPC 15 T2B 30 PJ 20 DL 10 BOB 20 HPC 10 T2B 20 PJ 10 DL 5 BOB 10 HPC 5 T2B 10 PJ

WU PRIMER X3 5 SN HI PULL 5 MUSCLE SN 5 POWER SN WOD 21-15-9-3 TC 16′ POWER SN @40/25 PULL UPS 10-20-30-40 DU AFTER EACH SET

WU 4 ROUND 5 DL WB 5 MC WB 5 THRUSTERS WB REST30″ AMRAP 15′ LADDER UP 2-4-6-8…DL @90/60 3-6-9-12…WB 4-8-12-16 KB SN

WU PRIMER X3 5 HI HANG SQUAT CL 5 HANG SQUAT CL 5 SQUAT CLEAN WOD 4RFT 400 MT RUN 14 SQUAT CLEAN @5O/35 7 HSPU

WU 3 ROUND OF 10 P.PRESS 3″ TOP 10 RUSSIAN SWING 30″PLANKE WOD HERO: “JACK”   AMRAP 20′ 10 PUSH PRESS @50/35 10 KET SWING @24/16 10 BOX JUMP CO TABATA SQUAT

WU EMOM 5′ A 5 PJ B DOWN UP C 1 ROPE WOD  TC 16′   30-20-10-5 PJ @50/35 BURPEE 1 ROPE AFTER EACH SET  

WU 4 ROUND OF 30″ HOLLOW 30″ CURVE 10 LUNGES 10 AIR SQUAT WOD 9-15-21    TC 16′ LUNGES BB IN FRONT RACK @40/25 PULL UPS REST 2′ 15-12-9 FRONT SQUAT @50/35 T2B  

WU 4 ROUND OF          TC 22′ 10 LOADED STEP UP 16/12 30″ PLANKE REST 30″ WOD FT 800 MT RUN then 4RFT 7 A. SWING@24/16 7 BJ then 400 MT RUN 2RFT 14 A.SWING 14 BJ then 200 MT RUN 21 A.SWING 21 BJ