Archivi Mensili: dicembre 2014

WOD 22/12/14

STRENGTH every 90″sec for 4 sets 4 front squat METCON 10’min: 15-12-9 power snatch ttb in the remaining time: amrap: burpees box jump

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WOD 19/12/14

TEAM WOD for time: 50 burpees 10 clean e jerk 75 box jump 10 clean e jerk 100 pullup 10 clean e jerk 75 box jump 10 clean e jerk 50 burpees (60-40) (50-30)kg

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WOD 18/12/14

SKILLS amrap 10′ 35 du + 10 ohs (30-20kg) METCON amrap 7′ max reps of wallball 9/6kg EVERY MINS: 5 deadlift

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WOD 17/12/14

STRENGTH emom 5′ 5 tng snatch METCON amrap 12′ 70 du 50 burpees over the bar 30 squat clean thrusters 10 mu

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WOD 16/12/14

EMOM 15′ 5′: 4 power snatch (no tng) 5′: 2 power snatch (no tng) + 2 power snatch (tng) 5′: 4 power snatch (tng) METCON tabata of: ttb box jump row for cals 1 arm db snatch

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WOD 15/12/14

AMRAP 8′ 3 muscle up 30 du REST 5′ METCON for time: 20 thrusters 20 power clean 20 shoulder to overhead 20 overhead squat 20 front squat EVERY MINUTES 3 BURPEES

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WOD 12/12/14

SKILLS emom 10′ 5 strict pullup + 15 du METCON 21 pullup 21 thrusters 15 c2b pullup 15 thrusters 9 bar mu 9 thrusters

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WOD 11/12/14

STRENGTH 5 sets every 90″: 1 hang power snatch + 1 hang squat snatch + ohs METCON amrap 10′ 10 wallball 30 double unders

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10/12/14

METCON 15-12-9-12-15 kb.swing box jump ttb 2’REST than complete 10 muscle up CASH OUT 4x250mt row

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09/12/14

STRENGTH emom 10′ 5 close grip ohs METCON for time: 10-9-8-7-6-5-4-3-2-1 unbroken squat clean burpees over the bar (PENALTY 1 ROPE CLIMB)

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