Archivi Mensili: novembre 2013

WOD 29/11/13

AMRAP 15′ 5 deadlift 120/80 15 air squat 100mt bear crawl

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WOD 28/11/13

EMOM hang power snatch 6×2 (high hang) FOR TIME: 30-20-10 hang power clean 40/20 overhead lunge 20/10

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WOD 27/11/13

EMOM shoulder press 8×2-70% 5 ROUNDS 15 goblet squat 24/16 20 box jump 25 sit up TIME CAP 18′

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WOD 26/11/13

AMRAP 7′ 7 P.snatch 40/20 kg 10 wall ball 3’rest 5′ minute clock 150 du / 300 u 20 burpees in remaining time: max reps squat clean 40/20

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WOD 25/11/13

EMOM p.clean 5×3-75% (with bands) AMRAP 20′ 8 hr pushup 8 pullups 8 shoulder to overhead 60/40 8 kb. a swing 24/16

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WOD 22/11/13

EMOM shoulder press 6×3 70% FOR TIME: 30-20-10 kb.a swing 24/16 kg deficit push up power clean 60/40 kg

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WOD 21/11/13

EMOM deadlift 6×3-70% 5 rnds 10 front squat 60/40 kg 30 double unders TIME CAP 15′

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WOD 20/11/13

EMOM 20′ even: 5 squat clean 60/40kg odd: 6 c2b pullups + 4 push up

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WOD 19/11/13

EMOM clean e jerk 8×2-80% FOR TIME 21-18-15-12-9-6-3 ground to overhead with plate 20/10kg 5 burpees + 20 double unders (after each rounds) TIME CAP 15′

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WOD 18/11/13

EMOM hang clean 6×3-70% 3 RNDS 5 hspu (box) 10 deadlift 120/80 15 wallball 9/6 30 jump e touch TIME CAP 12′

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