Archivi della categoria: Wod

Warm up Gym e str EMOM 8′ ODD 20″ HS HOLD+ 6 STEP UP 2 DROP UNDER EVEN 30″ HOLLOW+6 VERTICAL JUMP MET 7RFT 7 HSPU 7 BOX JUMP 1 ROPE CLIMB

Warm Up Wl Primer 2 RNFT 5 Hang Power Sn 5 Tall Sn 5 OHS WOD 12-9-6-3 Hang Squat Sn @40/25 Burpee  Lateral Bar 400 mt run after each set

Warm Up Met AMRAP 5′ 8 T2B 16 Goblet Squat rest2′ AMRAP 5′ 12 K2E 12 Russian Swing rest2′ AMRAP 5′ 16 Sit Up 9 A.Swing Core 3x 30″ planke 30″ side planke dx 30″ side planke sx

Warm Up Gym e Str  EMOM 8′ ODD 3-5 Strict Ring Dip EVEN 3-5 B Trail Pull Up WOD 15-12-9-12-15 TC 18′ Power Sn K2E 200 mt after each set

Warm Up Wod AMRAP 20′ ladder 2-4-6 DL @90/60 2-4-6 Wall ball 9/6 2-4-6 V-Up CO 100 Sit up

Warm Up WL Primer 2 RNFT 5 Hang Power Clean 5 Fs 3″ Bot Pos 5 Tall Clean Met for time tc 18′ 800 mt run 12 Hang Squat Clean 12 T2B 400 mt run 9 Hang Squat Clean 9 T2B 200 mt run 6 Hang Squat Clean 6 T2B

Warm Up WOD 5x max strict ring dip rest1′ Met AMRAP 15′ B.I. 50 Burpee then 4 RFT 6 Push Up 8 Box Jump 10 D.U. AMRAP Burpee

Warm Up WOD AMRAP 15′ 11 SHLHP @40/25 7 Thrusters 4 A.swing @32/24 CO 2′ Tabata SH.Press  rest1′ @24/16 2′ Tabata Push Press rest1′ 2′ Tabata Push Jerk

Warm Up WOD  for time 400 mt Run 21 Hang Power Sn @40/25 12 HSPU 400 mt Run 15 Hang Power Sn 6 HSPU 400 mt Run 3 Hang Power Sn 3 HSPU CORE 6XME Strict K2E

Warm Up Gym EMOM 8′ ODD 6 Step Up + 8 Drop Down + 5 Burpee EVEN 6 Hang Muscle Clean @20/15 + 5 Wall Ball WOD 4RFT 400 mt RUN 10 Wall Ball 10 Hang Power Clean @40/25 10 Burpee Box Jump