Archivi della categoria: Wod

Warm Up Gymnastic & Strength EMOM 10′ ODD : 2 Dead Clean 2 Clean Pull 2 Power Clean 2 Hang Clean EVEN 20” Hollow p. 20” Superman P. WOD : AMRAP 4′ 6 Power Clean @60/35 6 Burpee rest 1′ AMRAP 4′ 12 Hang Clean 40/25 6 Burpee rest 1′ AMRAP 4′ 18 Hang Power 40/25 6 Burpee rest 1′

Warm Up WOD : 4RFT (ct 20′) 400mt RUN 20 Sit-Ups 15 A.Swing @24/16 10 Burpee Box Jump CO 6x 45” Planke Hollow rest 45”

Warm Up Gymnastic & Strength  5×5 OHS with 3 in bottom position  rest 1′ WOD : 6RFT L.T. 15′ 10 OHS @40/25 15 K2E 20 D.U. CO 6 X  30” HOLLOW P. 30 SUPERMAN P.

Warm Up Gymnastic & Strength EMOM 10′ ODD 2 Shoulder Press 2 Push Press 2 Push Jerk Even 6 Pistol (3+3) 3 Burpee WOD : AMRAP 10′ 3-6-9-12 STOH @55/35 8 Pistol after each set

Warm Up Gymnastic & Strength 1 Power Clean 1 Squat Clean 1 Hang Squat Clean WOD: ” ELISABETH” changes 21-15-9 CLEAN 60/35 Push-Ups/ Ring Dip CO Work on Rope Climb 2′ part

Warm Up WOD : AMRAP 15′  B.I. 800 mt then 15 Thruster @40/25 20 Burpee 0ver bb 25 Sit-Up CO 5 x max Strict K2E   rest 1′

Warm Up Gymnastic & Strength EMOM 12′ ODD 3 Position Snatch 2 OHS Even 3C2B + 3 Strict Push-Ups WOD : AMRAP 10′ 8 Hang Power Snatch @40/25 10 Pull-Ups

Warm Up WOD:       WITTMAN  modificato  5RFT        ct 20′ 15 A. Swing @24/16 15 Power Clean @40/27 15 Box Jump CO TABATA  BURPEE

Warm Up Gymnastic & Strength EMOM 10′ ODD 3 PowerClean 1 Jerk Even 40” Hollow P. WOD : AMRAP 10′ 6 Power Clean 8 Strict Push-Ups 10 K2E

Warm Up SKILL HSPU WOD AMRAP 12′ 5 HSPU 6 Box Jump 10 D.U. CO  work on rope climb