Archivi della categoria: Wod

Warm Up Met AMRAP 15′ 2 Pistol 2 K2E 1 rope climb 4 Pistol 4 K2E 1 rope climb Gym  EMOM 8′ ODD 30″ Planke Hold EVEN me strict push ups diamond

Warm Up Met for time t.c. 15′ 800 mt run 21 DL @90/60 9 WB @9/6 400 mt run 15 DL 15 WB 200 mt run 9 DL 21 WB CORE 5X1′ HOLLOW rest1′

Warm Up MET 10 RFT 5 Push Press @50/35 10 A. Swing @32/24 15 DU CORE 5XME Strict K2E

Warm Up MET AMRAP 15′ 21 Hang Power Sn @40/25 15 T2B 15 Hang Power Sn @40/25 12 T2B 9 Hang Power Sn @40/25 9 T2B 3 Hang Power Sn @40/25 6 T2B AMRAP Hang Power Sn    with 3 Burpee if you drop CO TABATA Burpee

Warm Up Gym e Str EMOM 8′ ODD 30″ Planke on the hand + 10 Bottom Squat EVEN 30″ lombar curve +10 Air Squat MET  AMRAP 12′ 10 V-UP 8 Front Squat @60/40 6 HSPU

Warm Up Met 4 RFT 400 mt Run 10 Burpee box Jump 10 A.Swing @25/16 400 mt Run 8 Burpee box Jump 12  A.Swing @25/16 400 mt Run 6 Burpee box Jump 14  A.Swing @25/16 400 mt Run 4 Burpee box Jump 18  A.Swing @25/16 CO AMRAP 7′ TGU @24/16

Warm Up Met  21-15-9-3      T.C. 15′ Hang Power Clean @50/30 Pull Up D.U. CORE 5X30″ L.Sit rest 30′

Warm up Met AMRAP 16′ B.I. 50 Trusters Empty Bar             then 10 Pendlav Row @40/25 12 Trusters 14 Sit Up Gym EMOM 8′ ODD Max Strict Push Up EVEN 45″ Hollow Position

Warm Up Gym AMRAP 7′ Burpee rest3′ Met for time 2-4-6-8-10-12 Power Clean @60/40 12-10-8-6-4-2 Wall Ball 10 DU After each set

Warm Up Met AMRAP 15′ 5 Push Press @50/35 10 DL 15 Lunges Plate Oh Core 4′ Tabata Hollow 4′ Tabata Superman