Archivi Mensili: aprile 2015

WOD 27/04/15

STRENGTH deadlift 5-5-5 METCON 21-15-9-6 wallball 9/6 pushup kb.swing 24/16

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WOD 24/04/15

FILTHY FIFTY 50 box jump 50 jumping pullup 50 kb.swing 50 walking lunges 50 kte 50 push press 50 back extensions 50 wallball 50 burpees 50 double unders

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WOD 23/04/15

STRENGTH deadlift 5-3-3-1-1 METCON 3-6-9-12-15-18-21 thrusters sdhp COMPLETE 5 TTB AFTER EACH ROUNDS

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WOD 22/04/15

METCON amrap 20′ 2 rope climb 400 mt run o 20 mt handstand walk 10 ring dips

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WOD 21/04/15

STRENGTH snatch ladder (incrementare di 5kg every minutes) METCON amanda 9-7-5 muscle up squat snatch

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WOD 20/04/15

STRENGTH back squat 5-3-1 shoulder press 5-3-1 METCON for time: 30 front squat 30 hspu 1000 mt row 400 mt run

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WOD 17/04/15

METCON amrap 20′ 5 c2b pullup 10 deficit push up 15 goblet squat 400 mt run

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WOD 16/04/15

STRENGTH every 2′ deadlift 3-3-3-3-3 METCON amrap 7′ 3 deadlift 5 box jump REST 2′ amrap 5′ 12 kb. swing 7 push press REST 1′ amrap 3′ 10 ttb 10 situps

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WOD 15/04/15

STRENGTH emom 9′ 1° 7 ring dip strict 2° 10 parallette pass througth 3° weighted chin up METCON 20 kb snatch (alt) 35 ohs 50 du 1000 mt row 50 du 35 ohs 20 kb snatch (alt)

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WOD 14/04/15

STRENGTH clean ladder (every minutes increase) METCON 4rft 400 mt run 10 burpees pullup

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