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
Read moreWOD 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
Read more10 rft 10 2 db cluster 15/9 20 du/40su/20 p. jack 10 burpee 20 du/40su/20 p. jack
Read moreWall 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– 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
Read moreWOD amrap 12 12 v-up 12 push ups 12 goblet squat rest 3′ 5′ max effort burpees
Read moreWod 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
Read more– Skill butterfly pull ups & hspu kipping – WOD Amrap 7 5 pull ups 5 hspu
Read more– 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
Read more– Skill rope climb – WOD Stazioni 2’ ognuna x 2 giri Rope Burpees Rower/bike A swings 24/16 Box jumps Ring dip
Read more– 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
Read more– 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
Read more“Karen and…” 150 wall ball 100 r swings 32/24 50 push ups hr
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