Archivi dell'autore:progettocrossfit

W.U. PRIMER X3 5 HANG SN HI PULL 5 HANG MUSCLE SN 5 HANG SN BAND WOD 15-12-9-6-3      TC 12′ HPS @40/25 RING DIP C.O. FT    150 SIT UP    TC 7′

WU EMOM 8′ ODD 30″ HS HOLD EVEN 10 GOOD MORNING BAND 10 SN BAND WOD FT                  TC 17′ 20-18-16-14-………..2 A.SWING @24/16 10-9-8-7-………..1 HSPU every 2′:30″ BURPEE TABATA PUSH UP    

WU 4 ROUND OF 5 SH PRESS EMPTY BAR 30″ HOLLOW WOD AMRAP 5′ BI 400 MT RUN then 7 PJ@50/35 7 K2E                                         rest 1′ AMRAP 5′ BI 400 MT RUN then 6 PJ@50/35 6Continua a leggere “Martedì 5/4/16 GW”

WU PRIMER X3 5 CL PULL 5 PW CL 5 CL WOD 6 SQUAT CLEAN @60/40 8 BURPEE BOX JUMP C.O 4 ROUND 30″ L-SIT 30″ PLANKE 30″ HOLLOW 30″ REST    

WU  5 ROUND OF 5 AIR SQUAT 5 DOWN e UP 5 HOLLOW ROCK WOD  AMRAP 20′ 20 WB 15 BURPEE 10 HPC 5 T2B

WU   EMOM 8′ A 10 SN PRESS B 6 JUMPING LUNGES C 45″ HOLLOW WOD  4 INTERVAL  AMRAP     4’ON      1’OFF 4 PUSH PRESS@50/35 6 C2B 8 PISTOL 10 SIT-UP  

WU PRIMER X2 5 SN HI PULL 5 MSC SN 5 PW SN WOD  4RFT 15 A.SWING@24/16 10 BURPEE 5 POWER SN@50/35

WU  4 ROUND OF 30″ HOLLOW 10 V-UP rest30″ WOD  AMRAP15′ 30 DU 15T2B 1 ROPE CO TABATA RING ROW

WU PRIMER X2 5 CL PULL 5 POWER CL 5 HANG SQUAT CL 5 FS WOD HEAVY DAY find your 1RM off CL 1 PC+1MSC+1 FS then AMRAP 8′ 7HSC @60% of 1RM 5HSPU  

WU 3 ROUN 5  A.SQUAT 30″ ARCH BODY WOD 10 RFT TC 18′ 10 WB 7 DL @40/60 4 RING DIP CO 5 ROUND ME STR K2E REST30″