Lug 2019

Martedì 160719

For Time 4′
22 Kb Snatch alt (24/16)
50 DU
22 PC (40/25)
— rest 2′
For Time 4′
35 Swing Alt
40 Squat
200 Mt Run
— rest 2′
For Time 4′
20 Snatch Balance (40/25)
20 T2B
13/10 Cal Row
— rest 2′
For Time 4′
20 WB
30 PP (40/25)
35 Sit-up

Giu 2019

Mercoledì 120619

Test WOD “HALF FIFTY”

Alternativa
WOD FOR TIME (23′)
15 -12 -9
Thruster (30/20)
Pull up
100 DU
60 A. Swing (16/12)
40 KTE
9 – 12 – 15
Thruster
Pull-up
For Time (TC 6′)

Apr 2019

Martedì 230419

WOD
For Time (TC 6′)
21-15-9
Thruster (40/25)
Pull-up
— rest 30″
3 Rounds (TC 12′)
10 HSPU
100 DU
20 Deadlift (100/70)
— rest 30″
5 Rounds (16′)
25 A. Swing (24/16)
15 Sit-Up
10 Burpees

Mar 2019

Lunedì 110319

Forza: BS 4×6 80% massimale

Skill: Squat-Deadlift-A. Swing
Amrap 4′
8 Squat
8 Deadlift
8 A. Swing

WOD (TC 15′)
2 Rounds
20 Kbx2 FS (20/16)
20 Sit-up
20 Push-up
15/12 cal Row
20 A. Swing (32/24)
20 T2B
20 H. Twist (20/15)
200 mt Run

Ott 2018

Mercoledì 311018

Forza: Deadlift 4×6 80% massimale

Skill: PJ + PJ Split
Amrap 6′
12 PJ
20″ Side Plank DX
12 PJ Split
20″ Side Plank SX

WOD
Amrap 14′
22 A. Swing (24/16)
22 H. Sit- Up
22 WB

Ago 2018

Venerdì 240818

EMOM 12′ (45″ ON 15″ OFF)
A) Amrap PP (40/25)
B) Amrap Deadlift (60/45)

 

Amrap 7′
12 A. Swing
2x50mt Shuttle Run
12 Kb Deadlift one Leg
—1′
Amrap 7′
12 H. Snatch (40/25)
24 H. Twist (15/10)
32 DU / 50 SU