W.O.D.

  • 06/12/2013

    Round 1:

    21 BENCH PRESS ON THE FLOOR

    21 DUMBBELL THRUSTER

    Round 2:

    15 BENCH PRESS ON THE FLOOR

    15 DUMBBELL THRUSTER

    Round 3:

    9 BENCH PRESS ON THE FLOOR

    9 DUMBBELL THRUSTER

     

    At the end 100 Bear Walk

     

  • 05/12/2013

    Time Cap 15'

    AMRAP:

    100 Jumping Jack / 100m Rowing /  50 Rope Jumping / 100m Run

    10 HSPU / Progression or SP + 10 Toes To Bar / Sit Up

    10 American Swing + 10 Dead Lift whit Kett.

  • 04/12/2013

    1 Round (max reps):

    4' of Wall Ball (count max reps)

    1' Plank

    4' of Box Jump (count max reps)

    1' Plank 

    4' of Burpees (count max reps)

    1' Plank 

  • 03/12/2013

    2000m run + 20 Burpees
    Rest 2'
    1500m run + 15 Burpees
    rest 1,5'
    1000m run + 10 Burpees
    rest 1'
    50 Sit Up
    (Portare Felpa e o Giacca)

  • 2/12/2013

  • 30/11/2013

    HEAVY DAY

    Push Jerk with D.Kett. 5 - 4 - 3 - 2 - 1 (20" Rest between each round)

    Weight Lunge 5 - 4 - 3 - 2 - 1 (20" Rest between each round)

    2' rest before the last rep

  • 29/11/2013

    AFAP:

    50 American SW 

    50 Push Up

    100 Rope Jump / 100 D.U.

    25 Push Press

    25 jumping lenght

    100m Rowing / 100m Run

    15 Biceps & Triceps Whit Kett.

    15 Sit Up

    100 Jumping Jack

    Time Cap 11'

  • 28/11/2013

    Muscle up Progression

    WOD: Amrap 12'

    3 Pull Up

    9 Pistols

    15 Burpees

    21 Air Squat

  • 27/11/2013

    3 Rounds of:

    15 Thruster 

    100 Rope Jump / 250 Rowing / 100 Jumping Jack

    9 Snatch Barbell/Kettlebell

    100 Rope Jump / 250 Rowing / 100 Jumping Jack

    Time Cap 15'

  • 26/11/2013

    AFAP:

    3 Rounds of :

    21 MBC

    3 Clean + 3 Front Squat + 3 Push Press + 3 Back Squat + 3 Push Jerk (behind the head)

  • 25/11/2013

    WOD Pushups & Abdominals - 3 Rounds:
    Rowing 200m / Rope Jump 20 / Double Under 20 / Jumping Jack 20 / 200m Run
    20 Push­ups
    5 Burpees
    20 Clap Push­ups
    5 Burpess
    20 Plank Alternato
    5 Burpees
    20 Ball Up (Bar)
    5 Burpees

    Rowing 150m / Rope Jump 15 / Double Under 15 / Jumping Jack 15 / 150m Run
    15 Push­ups
    5 Burpees
    15 Clap Push­ups
    5 Burpees
    15 Plank Alternato
    5 Burpees
    15 Ball Up (Bar)
    5 Burpees

    Rowing 100m / Rope Jump 100 / Double Under 100 / Jumping Jack 100 / 100m Run
    10 Push­ups
    5 Burpees
    10 Clap Push­ups
    5 Burpees
    10 Plank Alternato
    5 Burpees
    10 Ball Up (Bar)
    5 Burpees

  • 23/11/2013

    Pairs Competition :

    15-9-7 of :

    Dead Lift (70%) + Dumbell burpee boxjump (continuous movement until the partner has not finished the dead lift)

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