Archivi della categoria: Wod

Warm Up Dynamic e Mobility BISPU WOD 6 RTF 5 HSPU 10 PISTOL 20 D.U. CO 10X3 strict K2E rest 30″

Warm Up Gymnastic & Strength 4x 5/6 Ring Dip Strict 10 Jerk 10 Leg V-Ups WOD AMRAP 10′ 2-4-6-8-10 Hang Power Clean K2E

Warm Up Dynamic e Mobility WOD  Emom 20′ ODD 10 A.Swing +5 Wall Ball Even 5 C2B +5 Burpee

Warm Up WOD AMRAP 15′: 3 Thruster @40/25 3 Burpee 6 Thruster 6 Burpee etc….. 2 wall climb after each sets CO  Tabata Sit-Ups

Warm Up Dynamic e Mobility WOD  21-15-9-6-3 OHS @40/25 Push-Up 10 Pistol After Each Sets (5+5) CO Planke Hollow 5×1 rest 1′

Warm Up Dynamic e Mobility WOD  AMRAP 15′: BI. 800 mt. Run Then 8 KB Snatch @24/16 9 K2E 10 Box Jump CO Tabata Squat

Warm Up Dynamic e Mobility Skill Clean WOD AMRAP 6′: 12 DL @85/55 24 DU Rest 2′ AMRAP 6′: 6 Hang Power Clean @60@35 12 Burpee CO Tabata 20′ Hollow P. 10′ Superman P.

Warm Up Dynamic e Mobility Skill Clean WOD AMRAP 18′: 10 Power Clean @50/35 15 TTb 20 Box-Jump @60/50 CO Skill Splitt-Jerk 5×5 empty barbell

Warm Up Dynamic e Mobility Skill DL Gymnastic & Strength 4×5 DL 5 Push-Up WOD AMRAP 10′: 3 DL @80/55 3 Burpee 6 DL 6 Burpee ……etc. CO 4X1′ Hollow P.

Warm Up Dynamic e Mobility Gymnastic & Strength EMOM 12′: 1′ 8-10 Ring-Dip 2′ 5 OHS @40/25 3′ 15^ Hollow P. /15^ Superman P. WOD AMRAP 12′: 10 OHS @40/25 10 Pull-Ups 5 Wall Ball (Increase 5 reps ever/rounds)