Archivi Mensili: settembre 2017

WOD 28/09/2017

MIDLINE STRENGTH emom 12′ 1° 30″ superman hold with pvc 2° 30″ plank hold 3° 30″ sit up 4° rest WOD every 5’for 15′ 25 cal row 50 double unders 25 a.swing 24/16kg

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WOD 26/09/2017

STRENGTH emom 12′ 2 push press WOD for time: 45 thrusters 45/30kg 45 ttb (every minutes: 3 burpees)

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WOD 25/09/2017

STRENGTH emom 12′ 2 front squat WOD 4 x 2’on/2’off 10 a.swing 10 front rack lunges 10 burpees

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WOD 22/09/2017

STRENGTH find 1RM overhead squat WOD amrap 12′ 1 rope climb 2 wall walk 3 devil press

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WOD 19/09/2017

STRENGTH in 12′ find 1RM push press WOD amrap 10′ 8 1 arm db thrusters 25/15kg 12 toes to bar 16 sit up

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WOD 15/09/2017

STRENGTH find 1RM split jerk WOD for time: 10-9-8-7-6-5-4-3-2-1 thrusters 43/30kg (every rnds 30 double unders)

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WOD 13/09/2017

STRENGTH every 2’30” for 10′ 3 deadlift 80/85%1RM WOD 3rnds 400 mt run 20 slamball 10 hang power clean 60/45kg

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WOD 12/09/2017

STRENGTH every 2’30” for 10′ 2 push press 90%1RM WOD 3 x 3’30” on 1’30” off 15 a.swing 15 box jump 15 stoh

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WOD 06/09/2017

STRENGTH every 3′ for 12′ 3 front squat 85%1RM WOD for time: 600 mt run 30 back rack reverse lunges 50/35kg 400 mt run 30 box jump 200 mt run 30 slamball

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WOD 05/09/2017

STRENGTH every 3′ for 12′ 3 push press 85%1RM WOD amrap 12′ 10 ring dip 12 alt. db snatch 14 wallball sit up

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