Mese: Maggio 2018

WOD 30 Mag 2018

Wod A
5 RFT TC 10′
12 deadlift DB
9 Hang power clean DB
6 STO DB

Wod B
2′ On 3′ Rest
1- ME – A Swing – 2′ On 3′ Rest
2- ME – pull ups – 2′ On 3′ Rest
3- ME – wall ball – 2′ On 3′ Rest
4- ME – Burpees – 2′ On 3′ Rest


WOD 24 Mag 2018

A) TABATA: hollow position + superman position

2′ rest

B) TABATA: plank

C) WOD:
Power snatch – toes to bar – double unders
10 – 25 – 50
8 – 20 – 40
6 – 15 – 30
4 – 10 – 20
2 – 5 – 10

@50/35

TIME CAP: 25′


WOD 23 Mag 2018

Skills: kb snatch swing

WOD
Cash in: 2k run

50 swing kb snatch dx (scaled: dumbbell snatch)
25 butterfly sit up
50 swing kb snatch sx (scaled: dumbbell snatch)
25 butterfly sit up

Cash out: 2k run

TIME CAP: 40′


WOD 21 Mag 2018

Wod A – 10′ AMRAP
100 double unders / 200 single unders
50 deadlift @60/40
25 cal bike

4′ rest

Wod B – 10′ AMRAP
100 double unders / 200 single unders
50 air squat
25 cal skierg/rower

4′ rest

Wod C – 10′ AMRAP
100 double unders / 200 single unders
50 power clean @40/25
25 burpees bar facing


WOD 18 Mag 2018

Wod 1: emom x15

– first 5 minutes
perform: 5 touch + go
Push press

– second 5 minutes
perform: 3 touch + go
Push press

-third 5 minutes
perform: 1 Push press

*Increase weight every 5 minutes, no fails

amrap 2′: 14/20 cal for time,
nel restante tempo C&J @70/50

rest 1′

amrap 2′: 20mt hsw/
20 hspu, nel restante tempo C&J

rest 1′

amrap 2′: 5 rope climb,
nel restante tempo C&J

rest 1′

amrap 2′: 45 C&J,
(detraendo le ripetizioni già fatte negli amrap prima)