Archivi Mensili: Gennaio 2016

WOD 15/01/16

HEAVY DAY Strength Power snatch (10’to work up a 1RM) Then: 10 rnds every 30″ 2 power snatch @70%1RM CASH OUT 3rnds 15 cal row 10 burpee over the row

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WOD 14/01/16

METCON amrap 20′ 300 mt row 14 power clean 12 box jump 2 muscle up

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WOD 12/01/16

STRENGTH every 2’30” for 5 sets 3 hang power clean + 1 push jerk METCON 3rnds 300 mt row 21 a.swing 12 hspu

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WOD 11/01/16

STRENGTH back squat (65-90%) METCON 3rnds 25 wallball 25 overhead squat 50 du

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WOD 08/01/16

STRENGTH power clean 4×4 (80-90%) METCON amrap 16′ 20 wallball 10 hspu 20 cal row

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WOD 07/01/16

STRENGTH Split Jerk 6×2 @75%-90% METCON 4 Rounds 16 goblet squat 24/16kg 12 Box Jumps 8 Hang Power Cleans Rest 1 Minute

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WOD 5/01/16

STRENGTH Back squat 5-3-2-1-1-1 METCON Emom 12′ Odd: 8 ttb + 8 pistols Even: 8 burpees + 8 ring dip

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WOD 04/01/16

STRENGTH front squat 5-5-5-5-5 METCON for time: 21 power snatch 21 burpees 21 pullup 15 overhead squat 15 burpees 15 pullup 9 squat snatch 9 burpees 9 pullup

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