Mese: Ottobre 2017

WOD 25 Ott 2017

The burgener Warm Up
Dip- drive
Shrug
Dip- drive high Pull
Muscle Snatch
OH Squat
Drop Snatch
Snatch

Wod amrap 20′

100 double under
21 Wall Ball
100 double under
15 Power Snatch
100 double under
9 cal Assault bike



WOD 23 Ott 2017

Specifica Warm up
5 round
Practice tecnique progression
Ten second each
Deadlift / hang / high pull / Power Clean.

Wod
6 round
RX 45/30
Scaled 35/15

3 shuolder press
6 Front Squat
9 thruster
60″ rest



WOD 19 Ott 2017

Practice: Kb turkish get up

WOD: TEAM OF 3

15 burpees synchro
150 cal. ab bike

(Due fanno i burpees e uno pedala finchè gli altri non finiscono i 15 burpees. Finiti i 15 burpees si cambia chi pedala, a turno, quindi ognuno continuerà a fare due volte di file i burpees. Il WOD finisce quando si arriva a 150 calorie)



WOD 18 Ott 2017

Power snatch: find your 2RM
on ramp: skill with barbell, work with dumbbell

WOD:

Power snatch – box jump – double unders

10-25-50 (60% 2 RM)
8-20-40 (70%)
6-15-30 (80%)
4-10-20 (90%)
2- 5-10 (100%)