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
Mar 2015
WOD 040315
Strength: Press 3-3-3-2-2-2
AMRAP 19 min
35 DU
7 HSPU
7 FS
On Ramp
Skill: S-BS-FS
AMRAP 19 min
47 SU
10 PP
10 FS
WOD 030315
Skill: Ring MU
Elizabeth
21 -15 – 9
Clean
Ring Dips
On Ramp
Skill: Clean
5 rounds
20 Hang clean
10 Dips
WOD 020315
Warmup e rilassamento miofasciale
AMRAP 40 min
100 SU
20 Bupees
300m Run
20 BJ02
Feb 2015
WOD 280215
Skill: P-PP-PJ
10 min
Trova il massimo carico di C&J
AMRAP 9 min
15 Sit-Up
10 Deadlift
5 Ground to OH
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 260215
Skill: Snatch
OPEN 14.1 – AMRAP 10:00
30 DU
15 Power Snatch
On Ramp
Skill: C&J
AMRAP 10:00
30 SU
15 S2OH
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