Archivi Mensili: ottobre 2014

WOD 31/10/14

METCON 3rnds 1’wallball 1’sdhp 40/25) 1’box jump 1’push press (40/25) 1’rope climb 1’rest

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WOD 30/10/14

STRENGTH emom 12′ 7 ttb + 20 du METCON emom for as long as possible 3 p.clean 3 front squat 3 jerk (50/30-40/20)

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WOD 29/10/14

STRENGTH emom 12′ 2 clean e jerk 3’min – 50% 3’min – 60% 3’min – 70% 3’min – 80% METCON 21-15-9 c2b pullup burpees 200 mt row each rounds

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WOD 28/10/14

METCON for time: 30 box jump 30 jumping pullup 30 kb a.swing 30 lunges 30 ttb 30 push press 30 hip extension 30 wallball 30 burpees 30 double unders

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WOD 27/10/14

GYMNASTIC 3rnds (1’work – 1’rest) rope climb (no legs) 5-10 reps pseudo pushups 10-15 reps METCON 21-15-9 squat clean (60-40/50-30kg) ring dips

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WOD 24/10/14

METCON team wod 5rft 40 wallball 30 box jump 20 ttb

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WOD 23/10/14

METCON amrap 17′ 40 lateral burpees 20 snatch 30 lateral burpees 20 snatch 20 lateral burpees 20 snatch 10 lateral burpees amrap snatch

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WOD 22/10/14

STRENGTH emom 10′ odd: 5 back squat even: 5 front squat METCON emom 10′ 3 squat clean + 5 pullup

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WOD 21/10/14

METCON 12 rnds 1 squat snatch 2 box jump 3 push press 4 ttb 5 hang power clean 6 hr.push up 7 deadlift 8 v-up 9 kb a.swing 10 lunges 11 wallball 12 burpees

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WOD 20/10/14

STRENGTH every 90″ for 5 sets complex: p.clean + hang p.clean + front squat + jerk METCON 3rft 10 c2b pullup 10 front squat 10 burpees

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