28/02/2020
– 75% 1 rm jerk x 5 set 1 squat clean + 1 hs clean + 1 split jerk – WOD For time Team of 2 20 cj 2 db 22.5/15 80 du 20 cj 80 du 20 cj
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27/02/2020
WOD For time 1k run 400 m run with mb 5 RFT 6 deadlift 75% 1 rm 20 burpees 1k run 400 m run with mb
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26/02/2020
– Snatch 75% 1 rm snatch x 5 set 1 squat snatch + 1 hs snatch – WOD Amrap 12 12 pistol squat alt 10 hang power snatch 40/30 08 pull ups
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25/02/2020
– Skill hs walk – WOD 21-15-09 Hspu 09-15-21 Burpees box jump
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Heavy day – Deadlift 3-3-3-3-3-3 80% no touch and go – WOD 5 rnft 8 strict pull up 8 kb floor press ahap 8 r swings 32/24 16 tuck sit up
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22/02/2020
– WOD 1 FIT CHALLENGE 25’ Test flessibilità 1’ max sit up Rest 2’ 1’ max push ups Rest 2’ 1’ max pull ups Rest 2’ 1’max du Rest 2’ 1000 m run for time – WOD 2 5 RFT cap 15’ 15 gtoh plate 20/10 15 burpees on plate
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21/02/2020
– WOD Stazioni 2’ ciascuna per 2 giri Hspu Rower/bike Toes to bar/knee to chest Burpees box jump over Rope climb Medball clean
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20/02/2020
– Heavy day – Alt lunges bb back rack 10’ to find 1 rm then 2-2-2-2-2 80% – 2 Kb press 5×5 ahap
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19/02/2020
– WOD Ladder dumbbells thruster 1’30” max effort – 30” transition M 12 15 18 20 22,5 kg W 05 07 09 12 15 Then 2k run Then 50 pull ups
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18/02/2020
– KB day 10 rnft 10 r swings 32/24 10 1 arm db row (5×2) ahap 10 ring push ups 10 v-up
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17/02/2020
– Skill bar mu – WOD Ladder for time cap 15 10-08-06-04-02 bar mu 02-04-06-08-10 ohs 50/35
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15/02/2020
– WOD Amrap 15 1 rope legless 2 deadlift 70% 3 hspu strict 4 2 db squat clean 2×22,5/15 5 burpees lat
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