Mese: Ottobre 2018

WOD 26 Ott 2018

A) WOD CORE: EMOM 12′

Odd: 10 BUTTERFLY SIT UPS
Even: 10 HANG LEG RAISE

 

B) WOD: 6 RFT

RX
4 BAR MUSCLE UPS
8 PISTOL SQUAT
16 PUSH PRESS @40/30

SCALED
6 CHEST TO BAR
8 PISTOL SQUAT
16 PUSH PRESS @30/25

BEGINNER
8 PULL UP
8 GOBLET SQUAT
16 PUSH PRESS @20/15


WOD 25 Ott 2018

A) For quality: 10 rope climb

RX: legless from the ground
SCALED: legless
BEGINNER: 10 rope pull (kb 16/12)

B) WOD: EMOM 20′

 RX:
14-11 / 12-9 / 9-6 / 7-4 / 5-2 cal bike
3-5-7-9-11 ring/box dip
14 / 12 / 9 / 7 / 5 burpees
3-5-7-9-11 squat clean @60/35

 SCALED:
14-11 / 12-9 / 9-6 / 7-4 / 5-2 cal bike
3-5-7-9-11 diamond push ups
14 / 12 / 9 / 7 / 5 burpees
3-5-7-9-11 squat clean @45/25

BEGINNER:
14-11 / 12-9 / 9-6 / 7-4 / 5-2 cal bike
3-5-7-9-11 dpush ups
11 / 9 / 7 / 5 / 3 burpees
3-4-5-6-7 power clean + front squat @30/20


WOD 22 Ott 2018

WOD CORE: EMOM 12′
30″ plank
30″ mountain climber
30″ hollow position
30″ flutter kick

WOD AMARAP 20’

RX
5 strict pull ups
10 push ups
15 air squat
20 double under

SCALED/BEGINNER
5 kipping pull ups
10 push ups
15 air squat
20 double under



WOD 19 Ott 2018

Skill / practice
Pistol Squat

 

Wod Tabata Day

T1- Pull Up- Push Up

T2- Box Jump over

T3- Hang Clean and Jerk

T4- Thruster

T5- V Up

Rx / scalato 20/15
Beg
T1 ring row push up
T2 uguale
T3 Push press
T4 F Squat
T5 b sit up.



WOD 18 Ott 2018

Practice :
Ring Dip Hold
Ring Dip

 

Wod team 2

100 A Swing
90 Push Up
80 deadlift
70 T2B
60 Burpees Lat
50 cal Bike
40 V Up
30 F Squat
20 Bar Muscle Up
100 A Swing

Rx kB 24/16. Bar 70/40
Scalato 16/12 Bar 50/ 30

Beg
100 A Squat
90 B sit up
80 Deadlift 40/25
70 Knee Up
60 Up & Down
50 Cal Row
40 V up single
30 F Squat 40/ 25
20 Ring Row