16/10/2019
Heavy day – Overhead squat 6×4 60% (e2mom x 5) 2 per postazione al rig – Glute barbell bridge 5×5 hold 2” on top – WOD Emom 10 3-5 strict toes to bar
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15/10/2019
– Skill hspu – Pratica Du 10’ – WOD 4 rft 15 hspu kipping/20 dal box 45 du
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14/10/2019
WOD “Medball mon amour” 3×10 Amrap rest 3’ 1° amrap 15 medball clean 200 m run with medball 2° amrap 15 medball sit up 200 m run with medball 3° amrap 15 burpees lateral over the medball 200 m run with medball
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12/10/2019
Open 20.1 10 RFT 08 GTOH 40/30 30/20 10 burpees facing barbell cap 15′
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11/10/2019
– WOD 2’a stazione x 2 rounds Row/rower Box jump over Pull up Burpees Rope climb Thruster bb
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10/09/2019
Heavy day – Back squat – hspu strict – WOD 10 rnft 10 floor wiper 20 crunch Rest 30”
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09/10/2019
– Skill double under pratica 10’ – Skill toes to bar Emom 8 40” on 20” off 1-2=kipping 3-4=knee raises 5-6=knee to chest 7-8= ttb – WOD Amrap 15 30 du 10 toes to bar
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– Skill pull up – WOD 4 rft 15 power snatch 40/30 15 a swings 32/24
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07/10/2019
– 20’ work on clean and jerk complex 1 power clean + 1 hang squat clean + 1 push jerk – WOD 5 x 2’ 8-6-4-2-1 squat clean start from 40/30 + 200 m sprint(aumento del peso ogni rounds)
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05/10/2019
– WOD 1 “DON” Amrap 10 8 ttb 8 db thrusters 2×22,5 8 lunges alt db – WOD 2 30 barbell roll for time
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04/10/2019
Skill Hspu DU – WOD Amrap 10 20 DU 05 DL 80/60 10 push up
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