Archivi Mensili: agosto 2015

WOD 28/08/15

STRENGTH every 90″ for 5 sets 2 snatch pull + 1 squat snatch METCON ladder 7′ hang power snatch burpees 3/3 – 6/6 – 9/9 – 12/12….. REST 3′ amrap 7′ 15 wallball 30 double unders

Pubblicato in WOD

WOD 27/08/15

Strength: A) Back Squat EMOM 1 back squat – min 1 2 back squat – min 2 … till failure – weight should be 50% of 1RM/ taken from the ground. MetCon 18 Min AMRAP 500m Row 25 Pull ups

Pubblicato in WOD

WOD 26/08/15

METCON for time: 400 mt run 50 squat 40 slamball 30 situps 400 mt run 40 squat 30 slamball 20 situps 400 mt run 30 squat 20 slamball 10 situps

Pubblicato in WOD

WOD 25/08/15

STRENGTH front squat 5-4-4-3-2 METCON emom 16′ odd: 5 c2b pullup + 5 ttb even: 5 hspu + 5 burpees

Pubblicato in WOD

WOD 24/08/15

STRENGTH squat clean 3-3-3-3-3 METCON 4rft 10 power clean 20 box jump 30 double unders

Pubblicato in WOD

WOD 12/08/15

STRENGTH back squat 3-3-3-3-3 METCON 4rft 500 mt row 20 shoulder press 20 ring dip

Pubblicato in WOD

WOD 10/08/15

STRENGTH push jerk 5-5-5 METCON 1′ double unders 1′ l-hold 1′ kb.push press 4′ amrap front squat 1′ double unders 1′ l-hold 1′ kb.push press

Pubblicato in WOD

WOD 07/08/15

METCON for time: 8 deadlift 7 power clean 6 snatch 8 pullup 7 c2b pullup 6 bar muscle up 6 deadlift 5 power clean 4 snatch 6 pullup 5 c2b pullup 4 bar muscle up 4 deadlift 3 power clean

Pubblicato in WOD

WOD 06/08/15

STRENGTH emom 8′ 2 high hang power clean + 2 hang power clean + 1 power clean (50%1RM) METCON for time: 25-20-15-10-5 wallball power clean 200 mt run every sets.

Pubblicato in WOD

WOD 05/08/15

GYMNASTIC STRENGTH emom 8′ 30″ ring dip hold 30″ rest 30″ wall handstand hold 30″rest METCON for time: 200 double unders 30 front squat 30 burpees 800 mt run

Pubblicato in WOD