Archivi della categoria: Wod

W.U. Met AMRAP 20′ 30 A.Swing @24/16 20 Goblet Squat 10 HSPU Core 2x Tabata Hollow  20″ rest40″ arch. 20″

W.U W.L. Primer 2RNFT 5 Muscle CL 5 Power CL 5 Tall Clean Met AMRAP 15′ ladder 2-4-6….Power Clean @60/40 2-4-6….Burpee box jump

Warm Up Gym e Str 7×30″ Planke rest 30″ Met 21-15-9   t.c. 18′ DL @90/60 Pull Ups 600 mt Run  after each set

Warm Up Met for time tc 20′ 1200 mt Run 50 WB 40 A.Swing 30 Box Jump CO 150 SIT UP tc 6′

Warm Up Str EMOM 10′ 2/3 Trusters MET AMRAP 12′ Ladder up 3-6-9-12… Trusters @40/25 Burpee over bb

Warm Up Met for time tc 18′ 21-15-9-3 Hang Power Sn @40/25 Loadded sit up @24/16 400 mt after each set Core 6×30″ Hollow 30″ Superman

Warm Up Met AMRAP 15′ 7 STOH @60/40 7 T2B 7 BOX JUMP CORE 3X 5″ Ring Dip Top 5 Ring Dip 5″ Ring Dip Bottom rest 1′

Warm Up Gym e Str EMOM 8′ ODD 45″ Hollow H EVEN 20 Sup. +10 Jump Lunges Met AMRAP 18′ 5 Burpee 10 Lunges Plate OH @20/15 15 Twist 20 DU

Warm up WL Primer 2RNFT 5 Hi Hang Power Sn 5 Hang Power Sn 5 OHS MBT 10RFT TC 15′ 6 Hang Power Sn @40/25 6 Russian Swing @32/24 6 Box Jump

Warm Up met for time 800 mt Run 30 FS 20 Burpee lateral bar 30 hang power clean 20 K2E 400 MT RUN 15 FS 10 Burpee lateral bar 15 Hang power Clean 10 K2E