Archivi della categoria: Wod

Warm Up WOD AMRAP 6′ 10 STOH @60/40 10 Pistol 10 D.U. rest1′ AMRAP 5′ 8 STOH @60/40 8 Pistol 8 D.U. rest1′ AMRAP 4′ 6 STOH @60/40 6 Pistol 6 D.U. CO 5X30″ Hollow Rock

Warm Up Gym e Str EMOM 10″ ODD 30″ HS HOLD EVEN 20″ Side Planke WOD AMRAP15′ B.I. 800 MT RUN then 10 Weighted Sit Up 10 Box Jump 1 Wall Climb

Warm Up WOD AMRAP 18′ 3 D.L. Ladder @90/60 1 Round Cindy 5 Pull-Ups 10 Push Up 15 Squat CO Tabata Burpee

Warm Up WL 2RNFT 5 Hang Muscle Clean 5 Hang Power Clean 5 Power Clean WOD bench “Elisabeth” 21-15-9 Clean @60/40 Ring Dip CO L-Sit on the ring 4xmax

Warm Up Gym e Str EMOM 10′ ODD 40″ Hollow EVEN 40″ Arch WOD 4 RFT 400 MT RUN 25 OHS @40/25

Warm Up Mob. 4×1′ Bottom Position Squat WOD for time 30 Thrusters @40/25 30 Burpee over BB 30 Goblet Squat @24/16 20 Thrusters 20 Burpee over BB 20 Russian Swing 10 Thrusters 10 Burpee over BB 10 A.Swing

Warm Up Skill Rope Climb WOD AMRAP 12′ 20 D.U. 10 HSPU 1 Rope Climb Co 150 sit up t.c. 7′

Warm Up Gym e Str EMOM 10′ ODD Strict Pull Ups EVEN Hollow Hold 40″ WOD 10 RFT 7 Power Sn @40/25 11 Wall Ball

Warm Up WOD for time  t.c 18′ 800 mt Run 30 D.L. @80/60 15 Push Ups 400 mt Run 20 D.L. 10 Push Up 200 mt Run 10 D.L. 5 Push Up Co Rolling 5xme rest1′