Please reload

Seguici

June 30, 2016

Warm Up:

Dynamics & Mobility

Strenght: Snatch Deadlift

3-3-3-3-3

Wod :

1.600m Run

21 Clean & jerk ( 70-50kg)

800 m Run

21 Clean & Jerk

1.600 m Run

June 30, 2016

Warm Up:

Dynamics & Mobiliy

TABATA

Tabata Thrusters (40-30kg)

1 minute rest

Tabata Pull Ups

1 minute rest

Tabata  power Cleans (60-40kg)

1 minute rest

Tabata ring dip

1 minute rest

Tabata di deadlift ( 100-60kg)

1 minute rest

Tabata handstand Push Ups

1 minute rest

Tabata Kb Swing

1  minute rest

Tabata d.u or s.u

June 28, 2016

Warm Up:

Dynamics & Mobility

Strength: Back Squats

5-5-5-3-3-3-2-2-1-1-1

Wod :

AMRAP 9'

100 m Run Sprint

10 Box Jump

30 Jumping Squats

AMRAP 9'

 200 m Row Sprint

10 ring dip

15 Toe To Bar

AMRAP 11'

50 d.u x 2 s.u

3 Rope climb

9 Muscle Up/ Chest to bar Pull Ups

June 27, 2016

Warm Up:

Dynamics & Mobility

Stregth: Power Snatch

3-3-3-3-3

Wod:

21-18-15-12-9-6-3

Deadlift (90-60 kg)

Burpees Sand Bag

Kb Swing single arm

Begin each round with 30m  bear crawl

June 24, 2016

SURPRISE WOD

June 23, 2016

Warm Up:

Dynamics & Mobility

Strength: 7 sets

Bear Complex

Rest. 3

Wod:

Amrap 12’

7 Power Clean (60-40kg)

14 Wall Ball (12-9kg)

Amrap 9’

6 Press ( 50-40kg)

12 Kb swing ( 28-20kg)

Amrap 6’

4 Deadlifit ( 100-80kg)

8 Thrusters  ( 50-30kg)

June 22, 2016

Warm Up:

Dynamics & Mobility

Strength:

Front Squats

5-4-3-2-1-1-1

Wod: 4 Round For Time

400m run

15 Sqauts Snatch ( 50-30KG)

15 Ring Dips

400 m run

June 21, 2016

Warm Up:

Dynamics & Mobility

Strength:

Power Clean

3-3-3-3-3

Wod 5 Round:

AMRAP 5’

3 Power Clean (60-30kg)

6  Clapping Push Ups

9  Jumping  squats

12 Russian Kb

June 20, 2016

Warm Up:

50 Mountain climber

40 Push Ups

40 Supermans

50 Russian Twists

Strength:

Overhead Squat:

5-5-5-3-3-2-2-1-1-1

Rest. 3’

Wod: Amrap 20’

7 Muscle up / Chest to bar pull ups

6 Pistol

5 Wall Walks

10 Burpees  sand Bag

June 17, 2016

Warm Up : 3 km Run

Wod: Team of 3 AMRAP 30'

Amrap 30’

200 m run

Thrusters

Mountain Climbers Push ups

Please reload

  • Facebook Basic Square

August 6, 2020

August 5, 2020

August 3, 2020

July 31, 2020

July 30, 2020

July 29, 2020

July 28, 2020

July 27, 2020

July 25, 2020

July 24, 2020

Please reload

Posts Recenti
Ricerca Tramite Tags
Blog

CrossFit

May 2, 2014

1/2
Please reload

Archive