Archivi Mensili: maggio 2017

WOD 31/05/2017

WOD every 6′ for 30′ 27/21 cal row 21 box jump 15 power clean 60/40kg  

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WOD 30/05/2017

STRENGTH EVERY 3′ FOR 12′ 3 back squat 85%1RM WOD 4 rnds 35 double unders 25 wallball 15 burpees 1’REST

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WOD 29/05/2017

STRENGTH every 3′ for 12′ 3 shoulder press 85% WOD amrap 10′ 3 hspu 3 pullup 6 hspu 6 pullup 9,9;12,12;15,15…. (each set 200 mt run)

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WOD 26/05/2017

STRENGTH every 90″ for 12′ 2 split jerk WOD amrap 10′ 16 kb.snatch 24/16kg 32 double unders

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WOD 25/05/2017

STRENGTH every 2′ for 5 sets 5 deadlift 75%1RM WOD 400 mt run then: 3 rnds 15 hang power clean 50/35kg 20 front rack lunges 50/35kg then: 400 mt run

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WOD 24/05/2017

WOD for time: buy in:50/40 cal row 40 box jump 30 ttb 20 hspu 10 strict chin up 20 hspu 30 ttb 40 box jump buy out:50/40 du

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WOD 23/05/2017

STRENGTH every 3′ for 12′ 4 shoulder press WOD emom 15′ 1: 14 db push press 2: 12 pullup 3: 10 burpees

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WOD 22/05/2017

STRENGTH every 3′ for 12′ 4 back squat 82%1rm WOD amrap 12′ 3;6;9;12;15;18;21…. wallball a.swing (at minute: 3,6,9…200 mt run)

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WOD 19/05/2017

STRENGTH build 1RM split jerk in 12′ WOD 2 rnds 20 slamball 20 box jump 400 mt run

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WOD 18/05/2017

STRENGTH emom 12′ 2 squat clean (increase every 3′) WOD for time: 25 power clean 80/50kg 50 wallball 100 double unders

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