Archivi Mensili: ottobre 2015

WOD 30/10/15

METCON 5rft 21 cals row 14 hspu 7 DB squat clean

Pubblicato in WOD

WOD 29/10/15

STRENGTH every 90″ for 5 sets 1 power snatch + hang squat snatch METCON 4rft 12 box jump 6 manmakers 2 rope climbs

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WOD 28/10/15

METCON for time: 1000 mt row 40 kb a.swing 30 front rack lunges 20 wallball 10 ohs 5 muscle up CASH OUT 29 BURPEES…..AUGURI MORBO!!!!!

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WOD 27/10/15

STRENGTH every 2′ for 5 sets 1 clean pull + 1 power clean + 1 hang squat clean METCON amrap 15′ 10 push press 10 hspu 10 ttb

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WOD 26/10/15

STRENGTH front squat 3-2-2-1-1 METCON cash in: 50 du 3 rnds 10 deadlift 15 pullup 30 sit ups cash out: 50 du

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WOD 23/10/15

STRENGTH deadlift 3-3-2-2-1 METCON for time: 150 wallball (Every 2′ 15 du – 30 su) CASH OUT 30 a.swing

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WOD 22/10/15

STRENGTH Snatch 3-3-2-1-1 METCON 5rft 3 squat snatch 6 ring dip 12 overhead lunges

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WOD 21/10/15

METCON amrap 25′ 350 mt row 5 muscle up 10 medball v-up 15 front squat 20 du – 50 su

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WOD 20/10/15

STRENGTH clean 3-3-2-1-1 METCON 4rft 10 push jerk 15 box jump 20 ttb

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WOD 19/10/15

STRENGTH back squat 3-3-2-1-1 METCON amrap 3′ clean & jerk REST 90″ amrap 3′ burpees REST 90″ amrap 3′ max cal row SCORE: TOT REPS

Pubblicato in WOD