Mese: Settembre 2018

WOD 25 Sett 2018

Skill Power Clean
Pre Wod ricerca carico Wod

Wod 1/ Amrap 6’
10 P clean
10 Burpee lateral bar
3’ Rest
Wod 2/ Amrap 6’
8 Push press
8 burpee lateral bar

RX 60/40
Sca 45/25

Beg 30/15
F. Squat Burpee
P. Press Burpee


WOD 21 Sett 2018

Strenght/skill:
TURKISH GET-UP

WOD:

RX
5 RxT 24′
12 Pistol
6 TGU
12 C2B

KB 24/16

SCALED
5 RxT 24′
10 Pistol
6 TGU
10 Pull up

KB 18/12

BEGINNERS
5 RxT 20′
6 Pistol (scalato box)
10 R. sit-up
10 Ring row

(carico per capacità)



WOD 19 Sett 2018

Strenght/skill:
Rope Climb

WOD:

RX AMRAP 16′ (50/35)
5 Thruster
8 T2B
1 Rope Climb
ADD 2 REP THR x ROUND

SCALED AMRAP 16′ (40/25)
5 Thruster
8 T2B
1 Rope Climb
ADD 2 REP THR x ROUND

BEGINNERS AMRAP 12′ (20/15)
5 Thruster
8 Leg Levers
1 Rope Climb (piedi a terra)


WOD 18 Sett 2018

Strenght/skill:
5 x 5 F. Squat

WOD:

RX 21-18-15-12-9
P. Clean/Jerk (60% 1RM)
R. Sit-up (plate 20/10)

SCALED 21-18-15-12-9
P. Clean/Jerk (50% 1RM)
R. Sit-up (plate 10/5)

BEGINNERS 21-15-9
P. Clean (med ball 9/6)
Push-press (20/15)
sit-up

WOD 17 Sett 2018

Strenght/skill:
Pull up
HSPU

WOD: AMRAP 20′

RX 60% 1RM
5 pull up
10 deadlift
10 HSPU
10 deadlift
15 A. Squat
10 deadlift

SCALED 50% 1RM
5 pull up
10 deadlift
10 HSPU
10 deadlift
15 A. Squat
10 deadlift

BEGINNERS (carico per capacità)
5 ring row
10 deadlift
10 push up
10 deadlift
15 A. Squat
10 deadlift