Mese: Giugno 2018

WOD 29 Giu 2018

Skill 15′
Ring muscle up

  • False grip
  • Ring pull up
  • Ring chest pull up
  • Transizione
  • Dip ring
  • Drill ring muscle up

WOD AMRAP 15′

12 DB snatch DX
12 Push up

12 DB snatch SX
12 Ring row

12 DB over squat DX
12 Walk push up

12 DB over squat SX
12 Man maker (6+6)


WOD 28 Giu 2018

Skill 15′
Butterfly Pull up

Practice 10′
Power clean
H. Clean squat

WOD 3′ ON – 1′ OFF x 6 rounds

3′
10 Power clean
10 Pull up
1′ rest

3′
8 H. Power clean
8 Chest pull up
1′ rest

3′
6 H. Squat clean
6 Strenght pull up
1′ rest

Ogni blocco ripetuto 2 volte


WOD 22 Giu 2018

Skill: squat snatch technique (15′)

3 rounds of:
9 power snatch (RX@40/25-SCALED@20/15)
9 toes to bar

1′ rest

3 rounds of:
7 power snatch (RX@50/35-SCALED@30/25)
7 toes to bar

1′ rest

3 rounds of:
5 squat snatch (RX@60/45-SCALED@40/35)
5 toes to bar

1′ rest

3 rounds of:
3 squat snatch (RX@70/55-SCALED@50/45)
3 toes to bar


WOD 21 Giu 2018

Skill: 10′ to find max height of box jump

WOD:
A) EMOM 9′
8 box jump over
10 burpees lateral
12 deadlift

3′ rest

B) EMOM 9′
8 burpees lateral
10 deadlift
12 box jump over

3′ rest

C) EMOM 9′
8 deadlift
10 box jump over
12 burpees lateral

RX @100/65 SCALED @70/45

WOD 20 Giu 2018

WOD A) 7′ AMREPS of partner wall ball

5′ rest

WOD B) “ANNIE” – 50-40-30-20-10
Double unders (x3 single unders)
Sit up

Time cap: 12′

5′ rest

WOD C) Same reps of partner wall ball of WOD A

WOD 19 Giu 2018

Skills: kipping&butterfly pull up / bar muscle up

WOD: for time time cap 25′
21-15-9
Shoulder to overhead (RX: @40/25 – SCALED 30/15)
Pull up

15-9-6
Shoulder to overhead (RX: @50/35 – SCALED 40/25)
Chest to bar (SCALED: pull up)

9-6-3
Shoulder to overhead (RX: @60/45 – SCALED 50/35)
Muscle up (SCALED: pull up)

WOD 18 Giu 2018

WOD CORE: EMOM 10′
1. 50 mountain climber
2. 40″ plank
3. 30″ hollow position
4. 20 butterfly sit up
5. 10 toes to bar

WOD: for time (30′ time cap)
1200 mt run
25 push ups
5 wall climb
25 ring row

2 miles assault bike
25 push ups
5 wall climb
25 ring row

1200 mt skierg/rower
25 push ups
5 wall climb
25 ring row