Archivi Mensili: ottobre 2018

WOD 19/10/2018

STRENGTH in 12′ find 1RM push press WOD 2 rnds (1′ on / 30″ off) rope climb menmakers cal row burpees touch ring dip

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WOD 15/10/2018

STRENGTH in 12′ find 3RM front squat WOD amrap 18′ 90 double unders 45 wallball 30 v-up 20 db lunges 15 box jump over

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WOD 12/10/2018

STRENGTH in 12′ find 1RM thrusters WOD 15-10-5 thrusters burpees over the bar 3’REST 15-10-5 hspu cal row

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WOD 11/10/2018

STRENGTH every 90″ for 10’30” deadlift WOD emom 14′ 1° 5 db power clean + 4 db lunges + 3 db stoh 2° 10 air squat + 5 ttb

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WOD 10/10/2018

STRENGTH in 12 find 1RM hang power snatch WOD 2 RNDS 15 overhead squat 7/5 bar muscle up 2’REST 2 RNDS 14 front rack lunges 14 kb. snatch (7+7)

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WOD 09/10/2018

STRENGTH every 90″ for 10’30” back squat 10/50% 8/60% 5×5/70% WOD for time: 30 russian swing 25 v-up 20 chest to bar pullup 250 mt row 25 russian swing 20 v-up 15 chest to bar pullup 250 mt row 20

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WOD 08/10/2018

STRENGTH every 2′ for 8′ shoulder press 10-8-5-5 WOD team x2 30 hang power clean 60/40kg 60 push up 30 front squat 60 box jump over 30 deadlift 1000 mt row (change every 250mt)

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WOD 04/10/2018

STRENGTH in 12′ find 1RM front squat WOD 4 rnds 5 thrusters 60/40kg 10 front rack lunges 5 russian swing 5 pullup 10 front rack lunges 5 russian swing

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WOD 03/10/2018

STRENGTH every 2′ for 12′ deadlift WOD 21-15-9 hspu deadlift 5’REST for time 1600 mt run

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WOD 02/10/2018

STRENGTH in 12′ find 1RM shoulder press WOD 3 rnds 1′ wallball 1′ double unders 1′ db snatch (alt) 1′ burpee box jump 1′ rest

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