LUN HD WUP 2x 10 Lounges RNT 10 + 10 Scorpion Kick WOD 20’ to find 2RM Back Squat then 3×5 @50% COUT 3×10 seated box jump @higher MART WUP 5rft 30” inchworn to rev snowangel 5 Ring Row 30” Skip WOD 3x Amrap 4’ 9 Pullup 15 Jerk @50/35 Leggi tutto…
LUN wup 3 Sets of: 5 Hollow Banded pull down 5 Box Dips Skill Bar Muscle Ups wod 3 Rounds of: 10 Power Snatch 30 DU 20 Sit-Up 30 DU cout Banded Gainer overhead 1’+1’ MART wup 3 Sets of: 10 Air squat 10 Good morning @ebb 10 Downward & Leggi tutto…
LUN wup 4round 12 Jumping lounges 8 Banded press @2112 work on split jerk @ebb wod 10 set every 90” 3 heavy split jerk cout Death by Boxjump + swing 1+1 15’ MART wup 3set 20”on 10” off GTOH D+U Hang bar wod 200mt OH carry plate @20/15 Then 35 Leggi tutto…
LUNEDÌ 19.1 MARTEDÌ WUP 3 Sets 20”on : 10”off Scapular Pullups Ring Rows Hollow Body _Work on: Kipping Pullups (max 30’) WOUT FOR TIME: Cash-in: 1200 m Run + 3 Rounds of: 20 Pullups 10 Push Jerk COUT Armless prayer 1’ Banded Lat Stretch 1’+1’ MERCOLEDÌ WUP 3 Sets of: Leggi tutto…
lunedi wup/skill handstand walk cout HELEN 400 mt run 21 swing 12 pullup martedi wup 4 round 20” shoulder tap from Plank 10” Airsquat 10” reverse table work on squat clean EMOM 5’ 3 SCL wod BEA DL 20-2 PUSHUP HR 10-1 S.CLEAN 10-1 T.c. 17’ cout B+a mercoledi wup Leggi tutto…
LUNEDI’ WUP 10 Ring Row 15” Hollow body Hold 10 Ring Row – tempo 0202 20” Plank 5 Ring Row – tempo 0105 25” Hollow body on bar WOUT 10’ to find 1RM Weighted Pull-up *the aim is to achieve a havier load COUT For Time (CT 12’) 3-6-9-12-15-18-21 MB Leggi tutto…
LUNEDI’ WUP 1200 m run WOUT AMRAP 6’ 10 Thrusters @ebb 15 Sit-ups Rest 3’ AMRAP 6’ 15 Hang Muscle Clean 50 m run Rest 3’ AMRAP 6’ 10 Thrusters @ebb 15 Sit-ups Rest 3’ AMRAP 6’ 15 Hang Muscle Clean 50 m run COUT 12-10-10-8 Pendlay Row https://youtu.be/47aPSgWVzno MARTEDì Leggi tutto…
LUNEDI’ HD WUP BB Primer 3 Sets of: • Floor/Hang • Floor/High Hang • Floor/Muscle Clean -3 Front Squat- 3 Sets of: • High Hang/Muscle clean • High Hang/Power clean • High Hang/Squat clean -3 Front Squat- 3 Sets of: • Floor/Muscle clean • Floor/Power clean • Floor/Squat clean -3 Leggi tutto…
LUNEDI’ REOPEN WUP 5 ROUND 12 DB DL 9 DB clean 6 DB PP WOD 15.4 AMRAP 8’ 3 HSPU 3 clean @84/56 6 HSPU 3 clean 9 HSPU 3 clean 12 HSPU 6 clean 15 HSPU 6 clean 18 HSPU 6 clean 21 HSPU 9 clean ….. COUT Every Leggi tutto…
lun team wup 800mt easy run wod Team of 2 IGO UGO – (divide the reps as u want) 100 wallball 50 boxjump 100 swing 50 HSPU cout Stretching mart WL wup 2 x 5 kang squat 10 pvc up raises 15+15 star // lat. Plank bb preimer From HH Leggi tutto…