Archivi della categoria: Wod

Warm Up WL Primer 2 RNFT 5 Hi Hang Clean @20/15 5 Hang Power Clean 5 Front Squat 5 Tall Clean WOD: AMRAP 12′ 3-6-9-12 Hang Power Clean @60/35 3-6-9-12 T2B CO Tabata Squat rest 1′ Tabata Push Up

Warm Up WOD :10 RFT  (T.C 16′) 10 Burpee 5 Box Jump @24/20 1 Wall Climb 10″ Hold C-Core: EMOM 9′ 1- 1′ Hollow Hold 2- 1′ Superman Hold 3′- 20 Sit Up

Warm Up EMOM 8′ ODD Russian Swing 20″ Side Planke EVEN 40″Hollow WOD 12′ Ladder Up 3-6-9 A.Swing @24/16 3-6-9 D.L. @90/60 3-6-9 V Up

Warm Up WOD for time : B.I. 50 Thrusters @40/25 20 CeJ @40/25 20 PULL UP’S 10 Strict Push Up’s 10 Box Jump 15 Pull Up’s 16 CeJ @60/35 CO 4X30″ Hollow 30″ Curve

Warm Up WL Primer 3R 10 HI Hang Clean HI Pull @24 10 HI Hang Squat Clean 10 Tall Clean WOD :EVERY 2′ FOR 24′ A 20 Row Cal B 50 D.U. C 6 HI Hang Squat Clean 12 Burpee over BB

Warm Up WOD 27-21-15-9 Wall Ball @9/6 Sit up 200 mt @9/6 after each set CO Tabata Squat

Warm Up Gym. Volume EMOM 12′ 1-5 Strict K2E 2-40″ Hollow Position 3- 20″ Side Planke WOD : for time              t.c. 15′ 800 mt RUN 15 Burpee Jump e Tuck 10 K2E 400 mt RUN 10 Burpee Jump e Tuck 8 K2E 200 mt RUN 5 Burpee Jump EContinua a leggere “Martedì 28/07/15 MG”

Warm Up WL Complex 4×1 SN. High Pull 1 Squat Sn. 1 OHS WOD  AMRAP 12′ 6 Hang Power Sn. @40/25 12 Russian Swing @24/16 18 Russian Twist

Warm Up EMOM 8′ 5 Hang Power Clean @20/15 5 Burpee 5 Sit Up WOD  4 RFT 400 mt Run 8 Hang Power Clean @50/30 8 Burpee Box Jump

Warm Up Skill Practice Split Jerk 10′ WOD for time tc 18′ 800 mt Run 60 D.L. @50/30 30 STOH 10 Pistol 600 mt Run 30 D.L 20 STOH 10 Pistol