Archivi Mensili: marzo 2015

WOD 31/03/15

STRENGTH emom 12′ 3 position snatch METCON 3 RFT 400 mt run 30 situp with plate 2’REST 2 RFT 400 mt run 20 medball v-up

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WOD 30/03/15

METCON 10 rft 1 weighted pullup 11 push up 7 ttb

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WOD 27/03/15

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled

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WOD 26/03/15

STRENGTH every 90″ power clean 5-3-3-2-2-1-1 METCON for time: 18-15-12-9-6 thrusters burpees over bar

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WOD 25/03/15

STRENGTH every 90″ push press 5-5-5-5 METCON 4 rnds 20 air squat 250 mt row 15 deficit push up

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WOD 24/03/15

METCON emom 8′ even: pullup odd: wallball 2’REST emom 8′ even: ttb odd: kb.swing 2’REST emom 8′ even: burpees odd: 20 du – 40 su

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WOD 23/05/15

METCON 4rnds 4 lunges with bag 7 db squat clean 4 lunges with bag 7 db front squat 4 lunges with bag 7 db push press 4 lunges with bag 7 db push jerk

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WOD 19/03/15

STRENGTH EMOM 9′ 1° 10 ring dip strict 2° 10 1 arm db row 3° 10 1 leg v-ups METCON 4 rnds 250 mt row 15 burpees 200 mt run PORTATE UNA FELPA!!!!!…..SI CORRE

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WOD 18/03/15

STRENGTH emom 12′ 1 bear complex: p.clean + front squat + push press + back squat + behind the neck push press METCON fran 21-15-9 thrusters pullup

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WOD 17/03/15

METCON amrap 20′ 2 muscle up 4 hspu 8 kb. swing

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