Archivi della categoria: Wod

Warm Up Gymnastic & Strength EMOM 10′ ODD 4 OHS with 3″ iso in bottom position +4 Burpee over BB EVEN strict K2E WOD : AMRAP 12″ 6 OHS @50/30 8 K2E 10 Burpee over BB CO 5X10 V-Ups

Warm Up WOD 21-15-9-9-15-21 A.Swing @24/16 6 Burpee Box Jump after each set CO “ANNE” 50-40-30-20-10 Sit up D.U.

Warm Up Gymnastic & Strength 5×5 Strict Ring Dip 10 Squat Jump rest 30″ WOD 14-12-10-8-6-4-2 Push Press @55/35 Box Jump wall clim after each set CO 5X 30″ Hollow P. Superman P.

Warm Up SKILL Pistol WOD AMRAP 15′ B.I. 50 Thruster empty bar 5 Push Ups 10 Pistol 15 Sit-Ups CO TABATA BURPEE

Warm Up SkILL Snatch Balance Gymnastic & Strength EMOM 10′ ODD 1 SN Push Press 1 SN Balance 1 OHS +20 Squat Jump Even 5/7 leg raise WOD 4 RFT 400 mt Run 5 Hang Snatch @40/25 10 K2E

Warm Up Gymnastic & Strength 5×5 Snatch ket @24/16 30″ Planke Hollow rest 30″ WOD : 7RFT 5 Ket Snatch 5+5 @24/16 10 Wall Ball @9/6 15 V-Up Mobility

Warm Up Gymnastic & Strength EMOM 10′ ODD 3 Position Squat 4 Burpee over BB EVEN 40” Hollow P. WOD : AMRAP 12″ 3 Power Snatch Ladder @40/25 8 Burpee over BB

Warm Up Gymnastic & Strength  5 Squat Terapy WOD : AMRAP 12′ 3o F.S. @40/25 25 Push-Ups 10 Lunges in front Rack 20 Sit-Ups 25 F.S. 20 Push-Ups 10 Lunges 20 Sit-Ups 20 F.S. 15 Push-UPS 10 Lunges 20 Sit-Ups

Warm Up WOD : AMRAP 15′  B.I. 800 mt then 10 C2B 15 D.L. @80/55 20 D.U. CO TABATA Sit-Ups rest1′ TABATA Squat rest 1′ TABATA Push-Ups