Archivi della categoria: Wod

Warm Up Gym. e WL EMOM 10′ ODD 2 Hi Hang Power Clean 2 Hang Power Clean 2 Power Clean 4 Burpee EVEN 30″ HS Hold WOD AMRAP 12′ 2 Power Clean Ladder @60/40 10 A.Swing @24/16 1 Wall Climb ladder

Warm Up Gym e Str EMOM 8′ ODD 3X3 STR Ring Dip EVEN 40″ Planke Hollow WOD AMRAP 6′ 12 Wall Ball 6 Burpee Box Jump 10 Sit Up AMRAP 6′ 10 Wall Ball 8 Burpee Box Jump 10 Sit Up

Warm Up Mob. EMOM 4′ 1′ Bottom P. 1′ Squat Sn WOD AMRAP 18′ B.I. 1200 mt then 5 C2B 10 Push Press @50/30 15 D.U.

Warm Up WL Primer 2 RNFT 5 Hi Hang Power Sn. 5 Hang Power Sn. 5 OHS WOD AMRAP 15′ 3 Hang Power Sn Ladder @40/25 6 Lunges Front Rack 7 Strict Push Ups CO 3×30″ Planke 30+30″ Side Planke 30″ Frontal Planke

Warm Up Gym. Ladder Pull Ups 5xmax rest 30″ WOD for time 15-12-9-6 (tc 18′) HSPU Box Jump 400 mt run after each set CO Hollow 6×30″ rest 30″

Warm Up Gym. e Str. EMOM 8′ ODD 10 Good Morning 30″ Superman Position EVEN 6 Russian Swing 6 Burpee WOD FOR TIME (18′) 27 D.L.@90/60 3 A.Swing 10 Push Up 21 D.L. 9 A.Swing 10 Push Up 15 D.L. 15 A.Swing 10 Push Up 9 D.L. 21 A.Swing 10 Push Up 3 D.L. 27Continua a leggere “Lunedì 24/08/15”

Warm Up WL Primer 2 RNFT 5 Hi Hang Power Snatch 5 Hang Power Snatch 5 Power Snatch WOD 7 RFT 5 Power Snatch @40/25 6 Burpee over B.B. 7 Wall Ball CO 100 Sit Up T.C. 5′

Warm Up Gym volume EMOM 12′ 1 40″ Hollow 2 40″ Superman 3 40″ Hollow Rock 4 40″ Superman Rock WOD: AMRAP 6′ B.I. 400 MT RUN then 10 Pull Ups 10 Pistol Squat  rest1′ AMRAP 5′ B.I. 400 MT RUN then 8 Pull Ups 8 Pistol Squat  rest1′ AMRAP 4′ B.I. 400 MT RUNContinua a leggere “Venerdì 21/08/15”

Warm Up STR Back Squat : 3 Rm Max WOD: AMRAP 10′ 5 Burpee 10 Thrusters @40/25 15 A.Swing @24/16

Warm Up WOD for time (T.C. 15′) 21-18-15-12-9-6-3 D.U. Push Press @50/30 Lunges CORE Planke Hollow 6×30″ rest 30″