Archivi dell'autore:progettocrossfit

WU EMOM 6′ 5 MC @9/6 5 DOWN 2 UP WOD TEAM WOD TC 20′    60-40-20 WB BURPEE 400 RUN CO 150 SIT UP

WU PRIMER X3 5 HI HANG POWER SN 5 HANG  POWER SN 5 POWER SN @20/15 WOD AMRAP 12′ 8 POWER SN @40/25 8 C2B 8 SQUAT JUMP LATERAL BAR CO 100 HOLLOW ROCK

WU 4 ROUND OF 10 STEP-UP 15 DL KET @16/12 30″ PLANKE HOLLOW WOD AMRAP 20′ 400 MT RUN THEN 2 ROUND OF 9 PUSH UP 12 BOX JUMP 15 A.SWING @24/16

WU EMOM 8′ ODD 30″ HS HOLD EVEN 4 LUNGES 4 REVENSE LUNGES 4 JUMPING LUNGES WOD AMRAP 15′ 7 HSPU 14 LUNGES BB IN BACK RACK @50/35 21 DU CO TABATA SIT-UP

WU 2X5 OHS – REST 20″ 2X5 OHS 3″ BOTTOM 3″ CATCH -REST 20″ 2X5 OHS 3″ TOP WOD FT 12-9-6-3-6-9-12 OHS @40/25 T2B CO ARCH BODY 4X1′ -REST 30″  

WU PRIMER X3 5 PC 3″ START 3″ CATCH 5 PJ 3″ DIP 3″ CATCH REST 30″ WOD HEAVY DAY FIND YOUR 1 RM 1PC+ PJ  IN 15/20 THEN 30 REP FT  PC + PJ 70% 1RM CO 30 BURPEE

WU 3 ROUND OF 10 DL EMPTY BAR 5  INDU PUSH UP 1 ARM DX 5 INDU PUSH UP 1 ARM SX 30″ REST WOD AMRAP 12′ BI 1200 MT RUN THEN 12 SDLHP @40/25 6 RING DIP CO CORE 3X 1′ PLANKE 30″ REST 1′ SIDE PLANKE 30″ RX 30″ SX 30″ REST

WU PRIMER X3 S SN PULL S MUSCLE SN S POWER SN WOD FT 21-15-9-6-3 PS@40/30 T2B

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