Archivi Mensili: novembre 2014

28/11/14

METCON team wod x2 3rft 75 thrusters 50 kb a.swing 25 burpee box jump

Pubblicato in WOD

27/11/14

METCON 4rft 12 c2b pullup 9 deadlift 6 hang power clean 3 jerk

Pubblicato in WOD

WOD 26/11/14

GYMNASTIC 12 x 20″on – 20″off odd:chin over bar hold even: ring plank hold METCON amrap 7′ 3/3-6/6-9/9-12/12….etc front squat hspu

Pubblicato in WOD

WOD 25/11/14

STRENGTH emom 10′ max ub clean e jerk 75% METCON amrap 12′ 12 burpees 12 ttb 40 double unders

Pubblicato in WOD

WOD 24/11/14

STRENGTH emom 6′ 2 squat snatch METCON amrap 8′ 8 deadlift 100-70kg 16 wallball 9-6kg 16 box jump

Pubblicato in WOD

WOD 21/11/14

STRENGTH every 90″ for 5 sets snatch + ohs 1+5-70% METCON amrap 16′ 7 strict pullup 14 kb. snatch 21 deficit pushup

Pubblicato in WOD

WOD 20/11/14

STRENGTH every 90″ for 5 sets 4 position snatch -high hang -mid thigh -low hang -full snatch METCON amrap 10′ 12 cals on rowers 6 overhead squat 24 du – 48 u

Pubblicato in WOD

WOD 19/11/14

STTENGTH emom 6′ 2 hang power clean METCON 21-15-9 pullup thrusters(40-30) box jump kb a.swing(24-16)

Pubblicato in WOD

WOD 18/11/14

STRENGTH emom 6′ 3 position clean -floor -below knee -above knee (aumentare ogni 2 rnds) METCON 5rft 5 p.clean 10 burpees with dumbell (30 mt shuttle run every rnds)

Pubblicato in WOD

WOD 17/11/14

STRENGTH emom 5′ 2 squat snatch (5″sec pause btw sets) METCON for time: 50-40-30-20-10 wallball 25-20-15-10-5 ttb (200 mt row every rnds)

Pubblicato in WOD