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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11/11/2020
10 rft 10 2 db cluster 15/9 20 du/40su/20 p. jack 10 burpee 20 du/40su/20 p. jack
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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)
Read more 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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23/03/2020
WOD amrap 12 12 v-up 12 push ups 12 goblet squat rest 3′ 5′ max effort burpees
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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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06/03/2020
– Skill butterfly pull ups & hspu kipping – WOD Amrap 7 5 pull ups 5 hspu
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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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04/03/2020
– Skill rope climb – WOD Stazioni 2’ ognuna x 2 giri Rope Burpees Rower/bike A swings 24/16 Box jumps Ring dip
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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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02/03/2020
– Snatch complex 1 squat snatch + 1 ohs ogni 1’30” x 7 80% – WOD 5 rft 3 power snatch 40/30 3 h. squat snatch 3 ohs 400 m run
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29/02/2020
“Karen and…” 150 wall ball 100 r swings 32/24 50 push ups hr
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