Archivi della categoria: Wod

W.U. W.L. 2 RNFT 5 Hi Hang Power Sn @20/15 5 Hang Power Sn 5 Pause Sn. Met 11-9-7-5-3 Hang Squat Sn Ring Dip 1 Rope Climb After each set

W.U. Met  AMRAP 6′ 15 Wall Ball 12 Push Up 18 DU rest 2′ Met  AMRAP 6′ 12 Wall Ball 9 Push Up 15 DU rest2′ Met  AMRAP 6′ 9 Wall Ball 6 Push Up 12 DU rest 2′

W.U. Met AMRAP 20′ 30 A.Swing @24/16 20 Goblet Squat 10 HSPU Core 2x Tabata Hollow  20″ rest40″ arch. 20″

W.U W.L. Primer 2RNFT 5 Muscle CL 5 Power CL 5 Tall Clean Met AMRAP 15′ ladder 2-4-6….Power Clean @60/40 2-4-6….Burpee box jump

Warm Up Gym e Str 7×30″ Planke rest 30″ Met 21-15-9   t.c. 18′ DL @90/60 Pull Ups 600 mt Run  after each set

Warm Up Met for time tc 20′ 1200 mt Run 50 WB 40 A.Swing 30 Box Jump CO 150 SIT UP tc 6′

Warm Up Str EMOM 10′ 2/3 Trusters MET AMRAP 12′ Ladder up 3-6-9-12… Trusters @40/25 Burpee over bb

Warm Up Met for time tc 18′ 21-15-9-3 Hang Power Sn @40/25 Loadded sit up @24/16 400 mt after each set Core 6×30″ Hollow 30″ Superman

Warm Up Met AMRAP 15′ 7 STOH @60/40 7 T2B 7 BOX JUMP CORE 3X 5″ Ring Dip Top 5 Ring Dip 5″ Ring Dip Bottom rest 1′

Warm Up Gym e Str EMOM 8′ ODD 45″ Hollow H EVEN 20 Sup. +10 Jump Lunges Met AMRAP 18′ 5 Burpee 10 Lunges Plate OH @20/15 15 Twist 20 DU