Archivi della categoria: Wod

WU GYM EMOM 8′ 30″ HS HOLD 30″ ARCH BODY MET 6RFT 12-10-…..-2 DL @90/60 12-10-…..-2 HSPU 400 mt every 2 set

W.U. MET AMRAP7′ 16 DU 12 BOX JUMP 8 RING DIP AMRAP7′ 14 D.U. 10 BOX JUMP 6 RING DIP AMRAP 7′ 12 DU 8 BOX JUMP 4 RING DIP  

W.U. W.L. find your 3rm power sn MET AMRAP 12′ 10 Power sn @40/25 10 Burpee  over bb

W.U. MET 5RFT 400 mt run   t.c. 22′ 14 OHS @50/30 7 T2B CORE 7x 30″hollow hold 30″ rest

W.U. MET AMRAP 20′ 25 Sit Up 20 Power Cl. @50/35 15 Burpee 10 Pistol CO Deaty by “Thrusters” 40/25

W.U. Met    Ft 10……..1 HSPU 2……..20 Ket Sn 30 mt sprint CO tabata A.Swing

W. U. Gym e Str EMOM 10′ ODD 20″ HS Hold EVEN 40″ Hollow Hold MET 50 SIT UP 40 Lunges @20/10 30 Burpee 5 Wall Climb 40 Sit Up 30 Lunges 20 Burpee 4 Wall Climb 30 Sit UP 20 Lunges 10 Burpee 3 Wall Climb

W.U. MET for time 20-15-10-5 C e J @50/35 Pull Ups 400 mt after each set Core strict K2E 5XME  rest 1′

W.U. MET  14-12-10-8-6-4-2                  tc 15′ FS @60/40 Ring dip Core EMOM 9′ 30″ Ring Dip 30″ Hollow Hold 40″ Side Planke

W.U. W.L. Primer 2 R NFT 5 Hang Power Sn 5 Hang Squat Sn 5 Sn Balance 5 OHS 3″Bottom MET   AMRAP 20′ 10 Hang Squat Sn @40/25 10 SDHP 10 Push Ups