Archivi della categoria: Wod

Warm Up SKILL D.L. WOD for time : B.I. 800 mt   ct 18 21 D.L. @80/55 8 A.Swing 24/16 10 Burpee over the bb. 15 D.L. @80/55 15 A.Swing 10 Burpee over the bb 9 D.L. 21 A.Swing 10 Burpee over the bb CO 100 Sit Up ct 6′

Warm Up Gymnastic & Strength EMOM 8′   3 Position Clean Below the Knee Above the Knee The floor WOD AMRAP 12′ 3 Squat Clean ladder @60/35 3 Push-Ups 6 Squat-Jump 9 Sit-Up

Warm Up Gymnastic & Strength EMOM 12′ 7 Strict Pull-Ups 7 Strict Push-Ups 1 Hollow Hold WOD  AMRAP 12′: 10 Burpee 15 Wall Ball @9/6 20 D.U.

Warm Up WOD AMRAP 5′: B.I. 400 mt then 4 SH Press @50/30 8 T2B rest1 AMRAP 5′: B.I. 400 mt then 6 Push Press @50/30 8 K2E AMRAP 5′: B.I. 400 mt then 8 Push Jerk @50/30 8 Leg Raise CO 5x max L-Sit Hold Bar

Warm Up Dynamic e Mobility Gymnastic & Strength 5×1 DL Clean 1 Clean Pull 1 Power Clean 1 Hang Power Clean 1 Squat Clean rest 1′ WOD  AMRAP 12′: B.I. 30 Thruster then  15 sit up 10 D.L. @60/40 5 Power Clean

Warm Up Dynamic e Mobility SKILL KB Snatch WOD AMRAP 15′: 10 KB Snatch @24/16 15 Box Jump 20 D.U. CO TABATA Swing

Warm Up Dynamic e Mobility Gymnastic & Strength 5×3 SH. Press 3 Push Press 3 Push Jerk rest 1 WOD 21-15-9-6-3 STOH @50/35 Burpee Lateral Bar CO Plank Superman 4x max

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 12′ 1. 6/8 Ring Dip 2. 20 Lounges 3. 40 Hollow- P. WOD  AMRAP 12′: 10 Strict Push-Ups O/H 20 Walking Lounges Plate  O/H  20/10 3 Wall Climb CO “ANNIE”  c.I. 10

Warm Up Dynamic e Mobility WOD AMRAP 15′: 6 STOH @50/35 7 T2B 8 Burpee box Jump CO 2′ Tabata Squat 2′ Tabata Sit-Up 2′ Tabata Burpee