Mese: Marzo 2019

WOD 29 Mar 2019

3RM cluster

 

Wod1 AMRAP 4′
RX:
-4 DEVIL PRESS @ 22.5/15 SC: @15/10
-8 PISTOL
BE: carico x capacità
Rest 1’30”

WOD 2: AMRAP 4′:

RX e SC :
-6 THRUSTER 80% 3RM del cluster
– 6 RUSSIAN SIT UP ( DB stesso carico utilizzato nel wod 1 )
Be: carichi per capacità / sit up
REST 1’30”

WOD3 : AMRAP 4″

RX e SC :
8 FRONT REVERSE LUNGES @ 80% 3RM Cluster
8 PUSH UPS
BE: Carico x capacità


WOD 28 Mar 2019

RX 3X3 90% 1RM
OVERHEAD SQUAT
SCALED 80% 1RM
BEGINNER X CAPACITA’

 

WOD: FOR TIME
ISABEL

RX @60/43
SCALED @45/30
BEGINNER X CAPACITA’

TIME CAP 8′

THEN
200 DOUBLE UNDER RX /SCALED
300 SINGLE UNDER BEGINNER


WOD 27 Mar 2019

3RM DEADLIFT

 

WOD : AMRAP 16′

– 6 DEADLIFT (RX E SCALED 80% 3RM, BEGINNER PER CAPACITA’)

– 12 CHEST TO BAR (RX)
SCALED 12 PULL UPS
BEGINNER 12 RING ROW

– 16 BURPEES LATERAL BARBELL (RX E SCALED)
BEGINNER: BURPEES


WOD 26 Mar 2019

Front squat pause 3″
3×3 80% 1RM

 

WOD : EMOM 20′

– 10 front squat ( @70% 1Rm per RX/SCALED _ Beginner a sensazione

– 10 chin ups ( rx )
Scaled: con elastico
Beginner : jumping chin ups

– 10 cal man / 8 cal woman bike /row/ ski

– 10 American swing
Rx @32/24
Scaled 20/ 16
Beginner russian swing @16/12


WOD 22 Mar 2019

Skill.
Sumo Deadlift High Pull & KB Snatch

Wod RX
Amrap 15’
2.4.6.8……?
C2B
SDHP
KB Snatch
@ 60/40 e 24/20

Scalato
Pull Up
SDHP
KB Snatch
@50/30 20/16

Beg
Ring Row
SDHP
DB Snatch
@ 40/20 15/12


WOD 21 Mar 2019

Skill/ Practice
P Clean & HSPU

Wod RX
5RFT
Complex
4 P Clean
5 F Squat
10 HSPU
@ 80/55

Wod Scaled
5RFT
Complex
5 P Clean
6 F squat
12 HSPU Assistance ( plate / abmat )
@ 60/40

Wod beginner
5RFT
8 P clean
12f Squat
15 Diamond Push Up
@ 45 /30


WOD 20 Mar 2019

Skill
Bar Muscle Up

 

Wod RX
Chipper
40 Pistol
10 Bar Muscle Up
40 Push Up
10 Bar Muscle Up
40 Pistol
Cash out
30 Push Jerk @60/40

Chipper Scaled
50 Pistol Assistence
15 Chet Pull Ups
40 Push Ups
15 Chest Pull Ups
50 Pistol Assistance

Cash Out
35 Push Jerk 50/30

Chipper Beginner
60 Goblet Squat kB 24/16
20 Pull Ups
40 Push Ups
20 Pull Ups
50 Goblet Squat KB 24/16

Cash out
40 Push Jerk 40/25


WOD 18 Mar 2019

Skill
Kipping Pull Up
Ramping
Deadlift

 

Wod. Amrap 15’
RX
( Complex )
3 Strict Pull Up
+
5 Kipping/butterfly Pull Up
+
1 Kipping/butterfly Chest Pull Up
10 Deadlift 70% 1RM

Scaled
1 Strict Pull Up
+
6 Kipping Pull Up

Beg
10 Pull Up ( A S )