Archivi Mensili: settembre 2015

WOD 29/09/15

STRENGTH deadlift 5-4-3-2-2 METCON 2 rnds 20 cals row 50 air squat 20 ttb 5 muscle up

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WOD 28/09/15

STRENGTH overhead squat 3-3-3-2-2 METCON amrap 12′ 3 power clean 3 hang squat clean 3 thrusters 30 double unders (BARBELL COMPLEX UNBROKEN)

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WOD 25/09/15

STRENGTH hang power snatch 3-3-3-2-2 METCON 4 rnds 300 mt row 10 slamball 10 ring row 10 hr.pushup

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WOD 24/09/15

STRENGTH back squat 5-4-3-2-2 METCON amrap 15′ 15 wallball 10 burpee box jump over 5 power clean

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WOD 23/09/15

METCON 5rft 10 ttb 7 front squat 10 hspu 7 deadlift

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WOD 22/09/15

STRENGTH power clean 3-3-3-2-2 METCON for time: 500 mt row 50 push up 100 double unders 800 mt run

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WOD 21/09/15

METCON 3 rnds 20 pullups 15 box jump 20 russian kb.swing 15 snatch

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WOD 17/09/15

METCON amrap 12′ 5 power clean e jerk 7 deficit hspu 15 wallball 3’REST amrap 5′ 10 burpee box jump 10 c2b pullup

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WOD 16/09/15

GYMNASTIC STRENGTH emom 12′ 30″on – 30″ off 1. top of pullup hold 2. top of ring dip hold 3. l-sit hold 4. handstand hold (facing wall) METCON buy in: 30 jumping lunges for time: 800 mt run 20 front

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WOD 15/09/15

STRENGTH every 90″ for 12 min 1 hang snatch + 1 snatch METCON emom 12′ (45″on – 15″off) 1.max reps double unders 2.max reps push ups 3.max reps russian double kb.swing 4.rest

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