Archivi dell'autore:progettocrossfit

WU 4 ROUND 30″ HOLLOW    30″ SUPERMAN  30″ HOLLOW HOLD   30″ SUPERMAN HOLD WOD 8 ROUND     TC12′   OF 8 LUNGES BB IN FRONT RACK 7 BURPEE LATERAL 6 PULL UP CO TABATA SIT UP  

WU 3 ROUND OF 30″ PLANKE 30″ SIDE PLANKE DX 30″ SIDE PLANKE SX WOD   4 INTERVAL  3’ON 1’OFF AMRAP 6 PUSH UP 12 KET SN @24/16 24 DU  

WU EMOM 8′ ODD 5 SN BALANCE EVEN 30″ HS HOLD WOD AMRAP 10′ LADDE UP HANG SQUAT SN 1-2-3-4-5-6……@50/35 HSPU 2-4-6-8….. CO 4′ SUPERMAN HOLD

WOD   AMRAP 20′ 400 MT RUN 19 WB 11 BURPEE LATERAL BAR 3 PC

W.U. 3 ROUND OF 10 FS 8 SDL 6 OHS WOD TC 20′ 400 MT RUN 40 FS@50/35 400 MT RUN 30 PUSH JERK 400 MT RUN 20 SDLHP 400 MT RUN 10 OHS  

W.U. PRIMER X3 5 SN HIPULL@20/15 5 MUSCLE SN 5 POWER SN WOD  AMRAP 14′ 5 C2B 10 POWER SN@40/25 15 DU C.O. 5XME LEG RAISE

W.U.   4 ROUND OF 10 GOOD MORNING BAND 10 VERTICAL JUMP 30″ ARCH BODY 10 RFT   TC 16′ 6 HPC@50/35 8 BOX JUMP 10 DL C.O. TABATA LUNGES

W.U.. PRIMER X3 5 CL 5 THRUSTER 5 CLUSTER HEAVY DAY 12′ TO FIND YOUR 1RM CLUSTER WOD        AMRAP 7′ :CLUSTER

W.U. 4 ROUND OF 10 AIR SQUAT 30 HOLLOW HOLD 30 SUPERMAN HOLD TEAM WOD X2 SWITCH AS NEED AMRAP 20′ 100 A.SWING@24/16 80 AIR SQUAT 60 T2B 40 BURPEE 400 MT  

WOD 50-40-30-20-10   TC 35′ POWER SN@35/25 SIT UP 400 MT RUN AFTER EACH SET