Archivi della categoria: Wod

Warm Up Gymnastic & Strength EMOM 12′ ODD 5 Thrusters empty b + 5 Burpee EVEN +20″ Hollow P. + 20 Superman P. WOD : AMRAP 12′ 8 Thrusters 8 K2E 8 Burpee over BB

Warm Up W.L. Primer 3R 5 Hang Power Snatch 5 Hi. Hang Power Snatch 5 Tall Snatch 5 OHS WOD 4RFT 400 mt Run 15 Hang Power Snatcj 10 Sit Up

Warm Up WOD : AMRAP 15′ 21 A.Swing 24/16 3 Wall Climb 1 Rope Climb CO TGU 5X2 (1DX/1SX) ME rest 1′ 30″ Planke Hollow

Warm Up WOD for time 800 mt Run 60 D.L. @55/35 50 Lunges 40 Burpee 30 Power Clean @55/35 20 Push Up 10 Burpee over the barbell CO 100 Sit Up

Warm Up WOD  7 RFT 5 Push Press @55/35 7 T2B 9 Box Jump Gym EMOM 8′ Min1 45″ Hollow P. Min2 45″ lumbar curve

Warm Up WOD : AMRAP 12′ 10 OHS @50/30 15 Wall Ball 20 D.U. CO TABATA BURPEE 30″ Planke Hollow

Warm Up Gym. 5x A1 Rwg Dip 4/6 A2 Loadded Sit Up 8/10 WOD  5 RFT 10 Thrusters @40/25 15 A.Swing@24/16 20 Sit Up

Warm Up WOD : AMRAP 15′ B.I. 800 mt Run    then 2 Power Snatch Ladder @40/25 8 Pull-Ups 16 D.U. CO 4X5  Snatch Ladder empty Bar 30″ Planke Hollow rest 1′

Warm Up W.L. find your 3 RM D.L. WOD  21-15-9-21 D.L. Burpee 8 Pistol after each set

Warm Up Gymnastic & Strength EMOM 10′ ODD 30″ Hollow P. EVEN 6 Step Up +20″ Hollow WOD 4RFT 400 mt Run 6 HSPU 8 A.Swing @32/24 10 Box Jump