Marzo 2015

WOD 160315

Strength: in 20 min trova il massimo carico con il quale riesci ad eseguire la seguente sequenza unbroken

1 Thruster

1 PP

1 PJ

1 PJS

EMOM 10 min

2 S2OH

ogni min +2 rep

On Ramp

Skill P PP PJ PJS

EMOM 10 min

7 S2OH

WOD 130315

Strength: DL 4 – 3 – 2 – 3 – 4 

For Time:

20-18-16-14-12-10-8-6-4-2

BJ

30-32-34-36-38-40-42-44-46-48

Sit-up

Ogni minuto fai 10 burpees

WOD 120315

Skill: Thruster

14.5

21 – 18 – 15 – 12 – 9 – 6 – 3

Thruster

Burpees FtB

On Ramp

Skill: P PP PJ

21 – 18 – 15 – 12 – 9 – 6 – 3

S2OH12

Burpees

WOD 110315

Strength: Bench Press 4 – 3 – 2 – 3 – 4

AMRAP 15min

10 Deadlift

15 Push-up Hand release

20 DU

On Ramp

Skill: DU

AMRAP 15min

10 Deadlift

15 Push-up

40 SU

WOD 100315

Skill: Squat Clean

AMRAP 13 min

5 Squat Clean

100m Shuttle Run

On Ramp

Skill: Clean

AMRAP

5 Hang Clean

5 PP

100m Shuttle Run

WOD 090315

Strength: FS 4 – 3 – 2 – 3 – 4

5 Rounds

15 Pull-up

50m Plate OH Walking Lunge

On Ramp

Skill: Band pull-up

5 Rounds

10 Band Pull-up

50m Walking Lunge

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