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12/11/2020

12/11/2020

WOD For time 50 lat squat dx 25 pike push up 50 lat squat sx 25 pike push up 50 rev lunge dx 25 pike push up 50 rev lunge sx 25 pike push up For time 10 v-up 20 tuck sit up 15 v-up 25 tuck sit up 20 v-up 30 tuck sit up

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10/11/2020

10/11/2020

Wall sit 7 x 1′ on 1′ off Glute bridge 5 x 20 tempo (1-2-3) rest 1’/1’30” WOD amrap 20 30 alt lunges(add weight if possible) 60 m. climb 20 db or kb or object rower(10 each arm)

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09/11/2020

09/11/2020

– Emom 10 20 shoulder tap + 10 push up – WOD 10 amrap 20 squat jump 10 alt db snatch 22,5/15(kb or object) – 3 rounds 1′ scissor’s kick 1′ russian twist 1′ tuck sit up 1′ rest

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10/03/2020

10/03/2020

Wod For time 50-40-30-20-10 reverse lunges 05-10-15-20-25 pike push up – 3 x 20″ hollow pos. 20″ superman pos. 20″ side plank sx 20″ side plank sx 1′ rest

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05/03/2020

05/03/2020

– Clean and jerk 1 squat clean + 1 push jerk + 1 split ogni 1’30” x 7 ahap – WOD For time 21 p clean 50/35 9 ttb 15 hang squat clean 15 ttb 09 p jerk 21 ttb

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03/03/2020

03/03/2020

– Heavy day Back Squat 3×3 85% 2 Kb Press ahap complex = 1 strict + 2 p. press + 3 p.jerk – Pull ups isometrico 3×10” top 3×10” middle 3×10” hang

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