Archivi della categoria: Wod

Warm Up Gymnastic & Strength EMOM 10′ ODD 4 Frontal Squat 3″ in bottom position 4 Burpee EVEN 4 Strict Ring Dip 10 D.U. WOD AMRAP 12′ 5 Frontal Squat 10 Ring Dip 15 D.U.

Warm Up SKILL “Clean” WOD : AMRAP 6′ B.I. 400 m.t. Run then 12 Power Clean 8 K2E rest 1′ AMRAP 6′ B.I. 400 m.t. Run 10 Hang Power Clean 8 K2E rest 1′ AMRAP 6′ B.I. 400 m.t. Run 8 Hang Power Clean 8 K2E rest 1′

Warm Up Gymnastic & Strength EMOM 10′ ODD 5 A.Swing + 10 vertical jump EVEN 10 Wall climb WOD AMRAP 12′ 8 A.Swing @24/16 8 Box Jump 1 Wall Clim Ladder after each set

Warm Up SKILL C2B WOD 7 RTF 5 C2B 10 Lunges Plate OH @20/10 15 Sit-Up CO 5×30″ Planke Hollow rest 30″

Warm Up WOD AMRAP 15′ B.I. 800 m.t. Run then 3 STOH ladder @60/35 10 Burpee lateral bar CO 5xmax Strict K2E rest 30″

Warm Up Gymnastic & Strength 5×6 Strict Ring Dip 30″ Hollow Position rest 30″ WOD 21-18-15-12-9-6-3 D.L. @80/60 Push-Ups CO 5X5 Rolling rest 30″

Warm Up Gymnastic & Strength 4×4  Front Squat 4″ Bottom Position 6 Strict Push Ups Strict T2B WOD AMRAP 15′ 12 Thruster @40/25 10 Burpee Lateral Bar 8 T2B CO 100 SIT UP

Warm Up WOD for time B.I. 60 Air Squat then 5RFT 15 A.Swing 20 Wall Ball CO 1 TABATA Push Ups rest 1′.30″ 2 TABATA Hollow rest 1′.30″ 3 TABATA Burpee

Warm Up Gymnastic & Strength EMOM 10′ ODD 3 Position Snatch +20″  Hollow a terra EVEN 3 Strict Pull-Ups 6 Strict Push-Ups 9 Air Squat WOD AMRAP 15′ B.I. 800 mt RUN then 3 Power Snatch ladder 6 Push Ups 6 Squat Jump over BB WOD : AMRAP 12″

Warm Up Gymnastic & Strength 5×30 HS 10 Jump Lunges rest1′ WOD AMRAP12′: 5 HSPU 10 Lunges Plate OH 20/10 15 D.U. CO: Planke Hollow 5x 30″ rest 30″