Mese: Giugno 2019

WOD 28 Giu 2019

Midline
3 round
30” on 30” off
GHD sit Up
GHD Back extension
Russian Sit Up RX 20/12
Russian Twist RX 20/12. 12’end

Wod 3′ on 1’off
10 Deadlift Snatch grip
10 Burpees Lat over The Bar
1′ rest
10 Hang Power Snatch
10 Burpees Lat Over The Bar
1′ rest
10 OH Squat
10 Burpees Lat Over The Bar

RX M 50, W 25

 

 


WOD 27 Giu 2019

Warm Up generale 5′
Skill Butterfly Pull Up 20′

RX
Wod 10 Round
10 T2B
10 Deficit Push Up
10 Hang P Clean. RX 50/30
Cap 20′
SCALED
Wod 10 Round
8 T2B
8 Deficit Push Up
8 Hang P Clean. RX 40/20
Cap 20′
BEGINNER
Wod 10 Round
6 T2B
6 Deficit Push Up
6 Hang P Clean. RX 35/15
Cap 20′


WOD 26 Giu 2019

Warm Up generale 5′

Midline
Amrap 5′
10″ L Sit
15 Knee Up
20 Mountain Climberg
25 Skip High

Wod 2 Round For Time
15 HSPU / 7 Wall Walk
20 Pull Up
25 Burpee Wall Ball RX 9/6
30 A. Swing RX 24 / 20

Cap 20′


WOD 25 Giu 2019

WARM UP generale 5′

Emom 16′
I. 40 Double Under
II. 12 Burpees
III. M 15 W 10 cal Bike
IV. M 15 W 10 Push Up

Rest 2′

WOD For Time
50 Deadlift Sumo High Pull
100mt Farmer Walk
Plate 2 da 20@M 10@W

cap 10′


WOD 21 Giu 2019

STRENGHT
10′ TO FIND 1 RM OF COMPLEX

1 POWER CLEAN
1 HANG POWER CLEAN
5 FRONT SQUAT
1 HANG POWER CLEAN
1 POWER CLEAN

WOD
FOR TIME T.C. 25′
RX @50/30 – SC @40/20
50 Deadlift
40 Box jump
30 Wall ball
20 Front squat
10 Stoh
50 Sit up
40 Hrpu
30 Hang power clean
20 Overhead lunges
10 Burpees chest pull-up


WOD 19 Giu 2019

STRENGHT
Every 90″ for 8 sets
FIND 1 RM COMPLEX
1 deadlift
1 hang clean
1 jerk

 

WOD 4 Rounds
T.C. 25′
5 DB Hang Clean and Jerk, left arm
5 DB Hang Clean and Jerk, right arm
10 Alternating DB Power Snatches
10 Ring Dip
15 m/ 12 w Cal Row

DB RX 22,5/15


WOD 18 Giu 2019

Wod 1
Amrap 6’
10 Goblet Squat KB
5 burpees over the KB
10 A Swing
5 burpees over the kB

RX 24 / 16

Wod 2
Amrap 24’
16 cal Row
32 box Jump Over
16 Cluster
32 toes To bar
16 F Lunges
32 Double Under

Rx 50/30