Archivi Mensili: dicembre 2015

WOD 30/12/15

STRENGTH hang power snatch 3-3-2-2-2 METCON 4rnds 3 bar muscle up 7 hspu 8 front rack lunges 10 wallball

Pubblicato in WOD

WOD 29/12/15

STRENGTH emom clean ladder 1st min: 1 clean 2nd min: 2 clean 3rd min: 3 clean etc…..(80%1rm) METCON 21-15-9 burpees box jump -1 REST- 21-15-9 slamball situp -1 REST- 21-15-9 A.swing push press

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WOD 28/12/15

STRENGTH Back squat 5×5 (80%1rm) METCON 18-15-12-9-6-3 Power clean V-up Every rnds 1 rope climb.

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WOD 23/12/15

METCON 5 x 3′ on – 1’30” off 15 wallball 15 pushup 15 kb.russian swing 32/24

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WOD 22/12/15

STRENGTH clean 3-3-3-3-3 METCON 4rnds 10 clean&jerk 10 pullup 300 mt row

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WOD 21/12/15

STRENGTH back squat 5-5-4-4-4 METCON amrap 15′ 20 double unders 2 muscle up 3 wall walk 12 db.snatch 20/10

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WOD 18/12/15

STRENGTH 1 power clean + 1 hang squat clean METCON 21-15-9 pullup burpees 1’REST 15-12-9 wallball hspu

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WOD 16/12/15

METCON 6rnds 15 cals row 50 double unders 15 overhead squat

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WOD 15/12/15

STRENGTH emom 10′ 2 snatch (80%1rm) METCON 4rnds 200 mt row 5 bar muscle up 10 burpees 10 ttb

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WOD 14/12/15

STRENGTH Back squat 5-4-3-3-3 METCON 3rnds 300 mt row 15 situp 5 deadlift 10 air squat

Pubblicato in WOD