W.O.D.

  • 31/07/2019

    Team WOD

    Amrap 25'

    20 HSPU da dividere

    20 Dumbbell fs one arm sincro

    400m run insieme


  • 30/07/2019

    WOD 1

    12' emom

    ODD 2 CS al 85%

    EVEN rest

    ------------

    WOD 2

    5 rounds of

    20 D.snatch/18 w

    18 cal row/15 cal w

    TC 12'

  • 29/07/2019

    WOD 1

    10' Amrap

    5 Push up

    7 ttb

    9 squat

    12 sit up

    --------------

    WOD 2

    21 15 12 9 

    Thrusters e lateral burp

    TC 10'

  • 28/07/2019

    MOBILITY e STRETCHING

  • 27/07/2019

    Lactacid work

    5 rounds 

    I go You go

    5 burp to bj

    7 wb 9/6kg

    9 cal row/ski erg

    12 asw 24/16kg

    9 cal row/ski erg

    7 wb 9/6kg

    5 burp to bj

    TC 3:30 

    total time 35'

  • 26/07/2019

    WOD 1

    6 x

    3 bs 60/35kg

    6 devil press 

    rest 1' each rounds

    tc 12'

    -------------

    rest 4'

    ------------

    WOD 2

    6x

    3 bmu

    6 dl 90/45kg

    rest 1' each rounds

    TC 12'

  • 25/07/2019

    WOD 1

    2500m row

    TC 10'

    -------------

    rest 4'

    ------------

    WOD 2

    2 rounds of

    30 du/50 su

    15 sdhp 40/20kg

    20 cal bike/15 cal w

    15 stoh

    10 cal ski erg/8 cal w

    TC 10'


  • 24/07/2019

    4 rft

    15 HPS 30/20kg

    400m run

    20 pistol

    tc 24'

  • 23/07/2019

    WOD 1

    5 rft

    TC 10'

    10 pull ups

    10 bj

    ------------

    rest 4'

    ------------

    WOD 2

    10' amrap

    8 hspu

    16 cal bike

    24 squat

  • 22/07/2019

    WOD 1

    12' emom

    primo minuto: 30" max rep  DL a 80/40kg - 30" rest

    secondo minuto: 30" max rep  Bench Press a 50/25kg - 30" rest

    terzo minuto: 30" max rep wb 9/6kg - 30" rest

    --------------

    WOD 2

    Amrap 12'

    20 hang clean & jerk one dumbbell (10 for arm)

    10 ttb

    each 2 rounds 8 burp


  • 21/07/2019

    20' amrap

    5 Ps 40/25kg

    10 cal bike

    15 wb

  • 20/07/2019

    6 rft

    20 BJ over

    20 asw 24/16kg

    200m run

    tc 20'

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