Archivi Mensili: settembre 2013

WOD 30/09/13

STRENGTH emom 6×3 shoulder press 70% 1RM WOD 3 rounds (8 min cap) 20 push press 40/20 kg 30 kb sdhp 20/12 kg REST 2′ 3 rounds (8 min cap) 20 wall ball 9/6 kg 30 deadlift 40/20 kg

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WOD 27/09/13

AMRAP 16′ 200 mt run 12 kb thruster dx 16/12 kg 6 pull up 12 kb thruster sx 16/12 kg

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WOD 26/09/13

  BUY IN: 50 burpees 3 RFT 40 double under 30 wall ball 9/6 20 split jump

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WOD 24/09/13

buy in:max effort kb swing  28/16kg WOD 2 rounds 200 mt run 30 clean and press 20/16kg 30 ttb

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WOD 23/09/13

METCON buy in:400mt run 5 rounds 20 air squat 15 ball slams 20 sit up 10 kb sdhp 24/16 5 wall climbs buy out: 400mt run

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WOD 20/09/13

FOR TIME: 6 rounds 24 air squat 12 ring dips

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WOD 19/09/13

WOD amrap 12′ 12 p.snatch 40/20kg 12 wall ball 9/6kg 12 burpees CASH OUT 75 v-up

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WOD 18/09/13

WOD amrap 15′ 3 ring dips 6 thrusters 40/20 kg 9 box jump

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WOD 17/09/13

BUY IN: 50 v-up WOD 3 rounds 5 p.clean 10 f.squat 5 push jerk BUY OUT: 75 push up

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WOD 16/09/13

WOD for time: 21 deadlift 60/30kg 9 box jump 15 a.swing 24/16kg 15 deadlift 60/30 kg 21 box jump 9 a.swing 24/16 kg 9 deadlift 60/30 kg 15 box jump 21 a.swing 24/16kg

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