Lug 2019

Martedì 090719

E2MOM 16′
A) 10 cal Row
14 DB Thruster (20/16)
B) 45 DU
100mt Run
Ogni Round +5DU
— 4′ Rest
Amrap 7′
6 SC (60/40)
4 HSPU
3 T2B

Giu 2019

Giovedì 200619

For time (TC 25′)
50 PP (30/20)
13/10 cal Row
60 Squat
200 mt run
50 HPC (30/20)
13/10 cal Row
50 Pistol
200 mt Run
60 Dumbbell Snatch (20/16)
13/10 cal Row
50 KTE
200 mt Run

Martedì 110619

Test WOD “HALF FIFTY”

Alternativa
For time (TC 6′)
1000 mt Row
— rest 1′
Amrap 6′
10 SC (50/30)
20 Swing Alt (32/24)
10 Push-up
— rest 1′
Amrap 12′
200 mt Run
6 DB Devil Press
6 H. Cluster (50/30)

Mar 2019

Lunedì 040319

Forza: BS 5×8 @ 70% massimale

Skill: Clean
Amrap 4′
10 Clean
10 Squat
10 Sit-up

WOD
For Time (15′)
5 Rounds
10/8 Cal Row
11 Pull-up
12 Thruster (40/25)
In the remaining time max rep P. Clean

Venerdì 010319

5 Rounds (TC 10′)
50 DU
10 Push-up
20 Squat
rest 1′
4 Rounds (TC 10′)
16 Db Snatch
8 T2B
10 Deadlift (80/65)
rest 1′
For Time (TC 10′)
500 Mt Row
20-15-10 Hang Squat Clean (50/35)

Gen 2019

Lunedì 280119

Forza: BS 5 x 8 @ 70%

Skill: DU + Squat (FS,OHS)
Amrap 6′
30″ DU
15 Squat a rotazione

Amrap 7′
7 OHS @ 50/35
70 DU
—–rest 2′
Amrap 7′
7 FS @ 70/55
70 DU

Lunedì 140119

Forza: BS 4×6 80% massimale

Skill: SDHP
Amrap 5′
30″ Plank
7 SDHP

3 Rounds

AMRAP 3min
5 Pull Up
10 Push-Up
15 Squat

1 min Rest

AMRAP 3min
3 Strict Chin-Up
3 SDHP @50/35
6 B. Lunges Barbel FR

1 min Rest

Lunedì 070119

Forza: BS 5×8 70%

Skill: DU + Squat (FS,BS,OHS)
Amrap 6′
30″ DU
15 Squat a rotazione

Amrap 7′
0 – 2′ max cal row
–rest 30″
2’30” – 4’30” max cal row
–rest 30″
5′ – 7′ max cal row
—–rest 30″
Amrap 7′
40 DU
30 Squat
15 Burpees Plate OH