Archivi dell'autore:progettocrossfit

WU   3 ROUND: 30″ HOLLOW 30″ SUPERMAN 30 DL WOD     6RFT    TC 18′ 8 PULL-UPS 12 KT CLEAN (6R+6L) @24/16 24 D.U. C.O. 100 HOLLOW ROCK     CT 5′

WU 4 ROUND: 5 FS  from the ground 5 PUSH UP 30″ HOLLOW HOLD AMRAP 12′ LADDER UP 3-6-9-12-15…..FS@60/40 2-4-6-8-10……STRICT HSPU

WU     PRACTICE: SPLIT JERK WOD    FT  12-9-6-3            TC18′ SJ @60/40 BURPEE LATERAL BAR 400 MT RUN C.O. 150 SIT UP  

WU     5 ROUND: 2 STRICT K2E 3 SWING 4 KIPPING K2E WOD :3 ROUND OF AMRAP 5′ 3 HPC @50/35 5 T2B 7 GOBLET SQUAT @24/16  

 

WU 6′ GYM E STR  4R   5 MED BALL CLEAN 5 FS+ 5 THRUSTERS   r 30″ MET FT 40-30-20-10    TC 15′ WB @9/6 A. SWING @24/16 EVERY 2’30” 5 BURPEE CO LOADED SIT UP 5X15 rest 30″

WU GYM E STR  EMOM 8’ODD 30″ HOLLOW HOLD EVEN 30″ ARCH BODY MET   FT  10-9-8-7………1 DL 10-9-8-7…..1 HSPU CO TABATA PUSH UPS  

WU WL PRIMER 3X3 HANG SN PULL 3″ HANG rest 30″ 3X3 HANG muscle SN  3″ rest 30″ 3X3 HANG power SN  3″ rest 30″ MET 9 RFT    TC 15′ 7 HANG POWER SN @40/25 5 BURPEE 3 RING DIP CO    PLANKE ON ARM 5X30″ ON 30″ OFF  

WU GYM E STR 5X6 LOADED STEP-UP @24/16 6 SWING 1 ARM 30″ PLANKE MET AMRAP 15′ LADDER UP 2-4-6-…KB SNATCH @24/16 2-4-6-…BOX JUMP 10-20-30-….D.U.