Archivi Mensili: luglio 2016

WOD 26/07/16

STRENGTH A)build to a heavy single in 9′ push press B)load the bar to 70% and complete as many unbroken reps as possible WOD 5 rnds 15 wallball 15 box jump over BUY OUT: 400 mt run

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WOD 19/07/16

STRENGTH push press 3-2-2-1-1-1-1 WOD amrap 12′ 15 a.swing 12 pullup 9 db press

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WOD 15/07/16

STRENGTH back squat 1×20 – 70% WOD amrap 18′ 250 mt row 20 wallball 20 a.swing

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WOD 14/07/16

GYMNASTIC STRENGTH emom 12′ 1° 4/8 strict c2b pullup 2° 6/12 strict hspu 3° 10/16 pistols squat WOD time cap 12′ 800 mt run in the remaining time: amrap 10 lunges 10 c2b pullup

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WOD 13/07/16

STRENGTH emom 12′ 2 hang power snatch WOD amrap 12′ 25 double unders 10 burpees 1 manmakers

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WOD 12/07/16

STRENGTH front squat 3-3-3-3-3-3 WOD amrap 10′ 7 front squat 60%3rm 14 ttb

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WOD 08/07/2016

STRENGTH emom 12′ 1 hang power snatch (increase weight every 3′ min) WOD FOR TIME: 42 a.swing 21 burpees 30 a.swing 15 burpees 18 a.swing 9 burpees 12 a.swing 6 burpees

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WOD 07/07/16

WOD 20 rnds 5 wallball 3 hspu 1 power clean

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WOD 06/07/2016

STRENGTH deadlift 3-2-2-1-1-1-1 WOD buy in: 750 mt row 3 rnds 15 ttb 12 push up h/off 10 reverse lunges

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WOD 05/07/16

STRENGTH emom 12′ 1° – 1 push press (3″pause) 2° – 1 push press WOD emom 15′ 1° 50 du 2° 10 c2b pullup 3° 10 alt. db snatch

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