Archivi dell'autore:progettocrossfit

WU 4 ROUND OF          TC 22′ 10 LOADED STEP UP 16/12 30″ PLANKE REST 30″ WOD FT 800 MT RUN then 4RFT 7 A. SWING@24/16 7 BJ then 400 MT RUN 2RFT 14 A.SWING 14 BJ then 200 MT RUN 21 A.SWING 21 BJ  

WU PRIMER X3 5 HANG MUSCLE SN 5 HANG POWER SN 5 HANG SQUAT SN WOD AMRAP 15′ 200 MT RUN 10 HSPU 5 HANG SQUAT SN @40/25

WU 2X5 OHS R 30″ 2X5 OHS      3″ BOT    3″ TOP 2X5 OHS  3″ TOP WOD  TC 13′ 10-9-………-2-1 OHS BURPEE LATERAL BAR CO 5X2 STRICT PULL UPS 3 STRICT PULL UPS 4 STRICT PULL UPS  R 30″  

WU 4 ROUND OF 30″ HOLLOW 10″ HOLLOW ROCK 20″ CURVE 10″ CURVE ROCK WOD 4 RFT TC 22′ 400 MT RUN 21 DL @50/35 15 HPC @50/35 9 C2B PULL UPS

WU 4 ROUND 5″ RING DIP TOP POS 5″ RING DIP BOTTOM POS 15 KB DL @16/12 REST 30″ WOD 6 INTERVAL 3′ ON 1′ OFF 30 DU 15 A.SWING 5 RING DIP  

WU 2X10 CL HI PULL R 30″ 2X10 MUSCLE CLEAN R 30″ 2X10 POWER CL R 30″ WOD HEAVY DAY IN 12′ FIND YOUR 3 RM PC TNG THEN AMRAP 7′ LADDER UP 3-6-9… PC @60/45 2-4-6—T2B  

WU 3 ROUND OF 5 FS 3″ BOTTOM 5 PP 3″TOP 5 DOWN IN UP WOD FT 800 MT RUN 21 THRUSTERS @40/25 21 BBJ 400 MT RUN 15 THRUSTERS @40/25 15 BBJ 200 MT RUN 9 THRUSTERS @40/25 9 BBJ

WU PRIMER X3 5 SN HI PULL 5 MUSCLE SN 5 POWER SN WOD TEAM X2 TC 18′ 4RFT 40-30-20-10 PS@40/25 WB @9/6 15 BURPEE synchronized after each set  CO 100 LOADED SIT UP TEAM @9/6

WU PRIMER X3 5 POWER CL 3″ CATCH 5 FS 3″ 5 PJ 3″ CATCH REST 30″ WOD HERO “HAMMER” 5 PC 10 FS 5 PJ 20 PULL-UPS REST 30″

WU EMOM 8′ ODD 10 KB DL @16/12 10 AIR SQUAT EVEN 30″ PLANKE WOD 4 RFT 400 MT RUN 10 KB SN 5+5 ALT ARM@24/16 15 BURPEE 20 GOBLET SQUAT 24/16