Mar 2015

WOD 050315

Skill: Kipping Pull-up

8 Rounds

8 Pull-up+ FtB

16 BJ

On Ramp

Skill: Pull-up

8 Rounds

8 Jump Pull-Up

8 Sit-up

16 Step-Up

Feb 2015

WOD 270215

Skill: Ring Swing – Bar Swing – Toes to Bar

6 Rounds of:

8 T2B

16 Walking Lunges

On Ramp

Skill: Bar Swing – Knees to Elbows

6 Rounds of:

8 K2E

16 Walking Lunges

WOD 250215

Strength: Back Squat (2 sec  stand down) 3-3-3-2-2-2

AMRAP 20:00

10 FS

20 Push up

30 DU

On Ramp

Skill: S – BS – FS

AMRAP 15:00

20 FS

15 Push up

40 SU

 

 

 

WOD 240215

Skill Muscle-up progression

7 Rounds of:

4 HSPU

20 Burpees over the box

On Ramp

Skill: Handstand + Push Press

7 Rounds of:

10 Push Press

15 Burpees

 

 

WOD 230215

Heavy day

Warm up and active mobility

Skill: Deadlift

20 min per trovare 1RM mantenendo la tecnica corretta.

EMOM 12 min

4 Deadlift