Mese: Luglio 2019

WOD 24 Lug 2019

SKILL/PRACTICE
Kb clean&jerk
Kb snatch
TABATA @16/20 M – @8/12 W

 

WOD
Amrap 5′ @22,5/15
10 DB SNATCH
10 DB PUSH PRESS
10 DB STEP OVER THE BOX
Rest 2′
Amrap 5′
Max reps deficit push-up
Rest 2′
Amrap 5′ @22,5/15
10 DB OHS
10 DB C&J
10 DB STEP OVER THE BOX


WOD 23 Lug 2019

CONDITIONING
AMRAP 12′ @40/25
8 push press behind the neck
8 split squat left leg
8 push jerk brhind the neck
8 split squat right leg

 

WOD
RX+ @50/30
RX @40/25
time cap 28′

15-12-9 reps
clean&jerk
air squat
rest 3′

1,5k row
rest 3′

15-12-9 reps
clean&jerk
air squat


WOD 22 Lug 2019

STRENGHT
Back Squat
5×5 #80% 1 RM rest 90s b/t sets

 

WOD

cash in AMRAP 2′ DU

EMOM
from 00.00 to 04.00 @70/40
1 DL + 1 HPC + 1 FS + 1 STO + 1 BS
from 04.00 to 08.00 @60/35
2 + 2 + 2 + 2 + 2
from 08.00 to 12.00 @50/30
3 + 3 + 3 + 3 + 3
from 12.00 to 16.00 @40/24
4 + 4 + 4 + 4 + 4

rest 1′
cash out AMRAP 2′ DU


WOD 18 Lug 2019

Strenght
Push press every 2′ x 5 round performer
10-8-6-4-2 @climbing

Wod 5 RFT. RX 24/20 SC 20/18
Cap 20′
5 KB Step Up Box. Dx
5 KB H Clean & Jerk. Dx
10 T2B
5 KB Step Up Box. Sx
5 KB H Clean Jerk. Sx