Archivi della categoria: Wod

Warm Up WOD : EMOM 18′ A-200 MT ROW B 5 D.L. @90/60 +8 Squat jump C- 5 Ringdip +8 Burpee CO Tabata Squat

Warm Up WOD : AMRAP 15′ 3 Position Snatch ladder 5 Chn-up 7 Push-up 9 Sit-up CO 8X30″ Hollow Position

Warm Up Gymnastic & Strength EMOM 10′ ODD 6 loaded step-up +6 vertical jump EVEN 20″ Hs hold WOD AMRAP 15′ B.I 800 MT RUN then 6 HSPU 8 Burpee box jump

Warm Up Gymnastic & Strength 4×5 Strict Push Ups 10 D.U. rest 1′ WOD B.I. 50 Thruster @20/15 then 45 Sit-Ups 40 Push Press@ 40/25 35 D.U. 30 Sit-Ups 25 Push-Jerk@40/25 20 D.U. 15 Sit-Ups 10 STOH @60/25 5 D.U.

Warm Up WOD : AMRAP 15′ 3 Hang Squat Clean ladder 9 Box jump 18 D.U. CO 3X3 Tall Clean  rest 30″ 3×3 Jerk rest 30″ 3×3 split jerk rest 30″ 3xmax strict K2E B.I. 400 m.t. Run 10 Hang Power Clean 8 K2E rest 1′

Warm Up WOD : AMRAP 7′ 30 D.L. KET 12 T2B REST 1′ AMRAP 6′ 20 Russian Swing 10 T2B rest 1′ AMRAP 5′ 10 A.Swing 8 T2B CO TABATA ON HOLLOW OFF SUPERMAN

Warm Up SKILL Snatch WOD  21-15-12-9-6-3 Power Snatch@40/25 10 Burpee lateral bar after each set CO 5×3 Snatch balance empty bar rest 30″

Warm Up WOD for time B.I. 800 m.t. Run then 30 wall ball 21 push ups 1 rope climb 20 wall ball 15 push up 1 rope climb 10 wall ball 9 push ups 1 rope climb

Warm Up SKILL Pistol WOD : 4RFT 400 M.T. RUN 15-12-10-8 Pull-Ups 8 Pistol CO 5×1′ wall Handstand ability

Warm Up Gymnastic & Strength EMOM 10′ ODD 3/5 OHS ME EVEN 45″ Hollow WOD AMRAP 12′ 8 OHS @50/30 16 V-Up 24 D.U.