LUNEDÌ WUP 2 Round 14 alt. scorpion kick 3” hold 7+7 Spiderman and reach 30” Child pose arm bend WOD 1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean Find a tecnical weight of complex Then drop @80% and perform: 1 rep Every minute x 7’ Leggi tutto…
LUNEDÌ WUP Emom 5’ 30-50 DU WOD Every 3’ x 6 sets 10 OH PVC sit up 10 Russian swing ~amrap run~ COUT 3x 3 Drop set of DB Bent over Row MARTEDÌ WUP Emom 10’ Min 1: 10”/15” single leg Plank (each leg) Min 2: 10/15 Bent Hollow Rock Leggi tutto…
LUNEDÌ WUP 3 Round: 7+7 Spiderman & reach 20” reverse plank 7 squat facing Wall – tempo 2120 WOD STRENGTH Back Squat A. Work on 7RM then drop to 80% of A and perform 4×5 reps – Rest 90” COUT 7’ AMRAP 50 m OH Carry 16 Box jump over Leggi tutto…
LUNEDÌ WUP Amrap 5’ 200 m run 10 Push Ups 5 Ring row WOD From CrossFit.com 3 RFT 400 m run 21 Ring Dips 2 Legless Rope climb COUT B&A MARTEDÌ WUP 3 Rounds: 10 Bear Hug MB Squat 20 Mountain climbers WOD 100 WB *every break perform 6 TTB Leggi tutto…