Archivi dell'autore:progettocrossfit

WU EMOM 8′ ODD 5 HPC 3″ EVEN 30″HS HOLD WOD AMRAP 25′ 30 AIR SQUAT 20 HPC@50/35 12 HSPU 1 ROPE

WU 3 ROUND OF 10 LUNGES 10″ HOLLOW ROCK 10 SQUAT JUMP 10″ SUPERMAN ROCK WOD AMRAP 16′ 10 LUNGES PLATE OH @20/10 15 PULL-UPS 20 BOX JUMP 25 V-UP

WU EMOM 8′ ODD 15 MC EVEN 5 HPS WOD TC 15′ 40 WB @9/6 20 HPS 50/35 30 WB 15 HPS 20 WB 10 HPS  

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