WOD del 03.02
LUNEDÌ WUP 4 Rounds 5 Ring row – tempo 2022 15 m weighted quadruped crawl WOD 15’ work on RMU transition COUT 5 Round for time 3 Strict RMU//3 Strict C2b//5 Strict PU 9 Double KB Clean 15 m Double KB front rack walking Lunges
27.01-01.02
LUNEDÌ WUP 3 Round of 12 BB Good morning 10 Banded face Pull 8 MB Clean WOD “E” For Time Cash In: 44 Deadlift @50/35 7 Rounds of 6 BJO 2 BMU 5 Wallball COUT Deload, photo and sharing MARTEDÌ WUP Alt. Emom 8’ Odd: 100 m run Even: 15 Leggi tutto…
20-25.01
LUNEDÌ WUP 4 Round of: 10 Banded Pull down in Hollow Body position 10 Inchworm Push Ups WOD “GENTLEMEN” 14’ EMOM Min 1: 3 BMU Min 2: 6 HSPU COUT Deload Shoulders MARTEDÌ WUP 1200 m run WOD 25’ Amrap 100 m Front rack KBs carry 50 walking Lunges Body Leggi tutto…
13-18.01
LUNEDÌ WUP Accumulate 2’ Parallette L-Sit. Every break perform 7 Banded good morning WOD Deadlift 9-7-5-9-7-5 90” rest b/t COUT 6’ Amrap 30 Single Unders Ladder Up +1 Pullups MARTEDÌ WUP 600 m run + 3 round of 7 Sumo Deadlift 7 Push ups WOD 35-25-15 Burpees SDLHP @30/20 Air Leggi tutto…
Week 6-11.01
LUNEDÌ WOD 🧙🏻♀️MORTAL METCON🧙🏻♀️ MARTEDÌ WUP 3 Round 15 Reverse Snow Ángel 12 Plate Scapular Push Ups in Pike position 30” Plank WOD SKILL DEVELOPMENT Emom 15’ Min 1: 3/5 Wall Climb Min 2: 30” Handstand Hold Wall Facing Min 3: 20/30 shoulder tap Min 4: HSW//Assisted HSW//lateral HSW Wall Leggi tutto…
Week 23-28.12
LUNEDÌ WUP 3 Rounds 10 Banded Pull down 10 Ring row WOD Every 2’30” for 4/5 sets 7 controlled BB roll out 7 DBs bent over row 7 Strict Pull-ups COUT Death by HSPU Start with 3 and add 1 repetition every minute MARTEDÌ WUP In team of 2: 3 Leggi tutto…
Week 16-21.12
LUNEDÌ WUP 3 Rounds 10 Reverse snow angel 10 Cuban rotation WOD Every 2’30” for 4/5 sets 8 Box Dip 10 Strict Push Ups – tempo 2020 12 Strict press @ebb COUT For Time 12-9-6-3 SDLHP @35/25 TTB MARTEDÌ WUP Alt. EMOM 8’ Odd: 10 Mb Sit-Up Even: 7 Squat Leggi tutto…
WEEK 09-14.12
LUNEDÌ WUP 2 Rounds 10 Pull down in Hollow Position 8+8 one leg KB deadlift 400 m run WOD “MUFASA” (HB Antonio Manca) 12’ Amrap 9 Pull-Ups 5 DL @120/90 600 m run COUT Emom 5’ 50-75 DU MARTEDÌ WUP 3 Rounds 10+10 banded row in lateral plank 15 cuban Leggi tutto…
WEEK 02-07.12
LUNEDÌ WUP 3 Round 20 m Skip 10 Plate Deadlift 10 Down&Up WOD 5 Round for time: 10 DBs Thrusters @20/10 20 Plate GTOH @10/5 30 Sit-Ups 400 m run COUT Deload Quads and Shoulders MARTEDÌ WUP 10 Downward to Upward dog 10 Scapular Push Ups 10 MB press WOD Leggi tutto…
WEEK 25-29.11
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…