Warm Up
Gymnastic & Strength EMOM 12′
ODD 5 Thrusters empty b + 5 Burpee
EVEN +20″ Hollow P. + 20 Superman P.
WOD : AMRAP 12′
8 Thrusters
8 K2E
8 Burpee over BB
Venerdì 10/07/15
Warm Up
W.L. Primer 3R
5 Hang Power Snatch
5 Hi. Hang Power Snatch
5 Tall Snatch
5 OHS
WOD 4RFT
400 mt Run
15 Hang Power Snatcj
10 Sit Up
Giovedì 09/07/15
Warm Up
WOD : AMRAP 15′
21 A.Swing 24/16
3 Wall Climb
1 Rope Climb
CO TGU 5X2 (1DX/1SX) ME
rest 1′
30″ Planke Hollow
Mercoledì 08/07/15
Warm Up
WOD for time
800 mt Run
60 D.L. @55/35
50 Lunges
40 Burpee
30 Power Clean @55/35
20 Push Up
10 Burpee over the barbell
CO 100 Sit Up
Martedì 07/07/15
Warm Up
WOD 7 RFT
5 Push Press @55/35
7 T2B
9 Box Jump
Gym EMOM 8′
Min1 45″ Hollow P.
Min2 45″ lumbar curve
Lunedì 06/07/15
Warm Up
WOD : AMRAP 12′
10 OHS @50/30
15 Wall Ball
20 D.U.
CO TABATA BURPEE
30″ Planke Hollow
Venerdì 03/07/15
Warm Up
Gym. 5x A1 Rwg Dip 4/6
A2 Loadded Sit Up 8/10
WOD 5 RFT
10 Thrusters @40/25
15 A.Swing@24/16
20 Sit Up
Giovedì 02/07/15
Warm Up
WOD : AMRAP 15′
B.I. 800 mt Run then
2 Power Snatch Ladder @40/25
8 Pull-Ups
16 D.U.
CO 4X5 Snatch Ladder empty Bar
30″ Planke Hollow
rest 1′
Mercoledì 01/07/15
Warm Up
W.L. find your 3 RM D.L.
WOD 21-15-9-21
D.L.
Burpee
8 Pistol after each set
Martedì 30/06/15
Warm Up
Gymnastic & Strength EMOM 10′
ODD 30″ Hollow P.
EVEN 6 Step Up +20″ Hollow
WOD 4RFT
400 mt Run
6 HSPU
8 A.Swing @32/24
10 Box Jump
Progetto Crossfit 