Archivi Mensili: gennaio 2015

WOD 30/01/15

METCON amrap 14′ 300 mt row 7 p.clean 7 c2b pullup

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29/01/15

STRENGTH every 90″ for 5 sets 3 back squat (3 sec pause in bottom position) METCON 21-15-12-9-6 thrusters 40/25kg burpees

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WOD 28/01/15

METCON 5rft 6 power snatch 12 box jump over 60/45 – 50/35

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WOD 27/01/15

EMOM 12′ ODD: 3 burpees over the bar + 3 thrusters EVEN: 10 cal row METCON amrap 8′ deadlift (1;2;3;4;5….) medball v-up (5;10;15;20…..)

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WOD 26/01/15

WEIGHTLIFTING 3 rnds of amrap clean in 15″-rest 45″ 3 rnds of amrap clean in 20″-rest 40″ 3 rnds of amrap clean in 25″-rest 35″ 3 rnds of amrap clean in 30″-rest 30″ 3 rnds of amrap clean in 35″-rest

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WOD 23/01/15

TEAM WOD (I GO,YOU GO) 5 rft 6 squat clean 12 box jump 15 burpees 18 pullup

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WOD 22/01/15

SKILLS 100-75-50-25 double unders 50-35-20-10 squat METCON amrap 12′ 12 ring dips 10 deadlift 8 hspu

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WOD 21/01/15

STRENGTH every 90″ for 5 sets 5 front squat METCON emom 15′ min 1: 5 wallball + 3 p.clean min 2: 5 wallball + 3 ttb min 3: 5 wallball + 3 push jerk

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WOD 20/01/15

EMOM 10′ odd: 3 muscle up even: 3 hang squat clean METCON partner wod 8rnds 10 calorie row 10 lateral burpees over the row

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WOD 19/01/15

WEIGHTLIFTING every 90″sec for 5 sets 3 position snatch METCON for time: 65 burpees 35 back squat 20 strict pullup

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