Workout of the day

WOD 11-06

WOD 11-06

STRENGTH: Push Press 5-5-5-5-5 – 1st set stars at 75% 1RM, try to add load after every set 5′ REST 5 ROUNDS FOR TIME OF: 10 Burpee 20 Wall Ball 9/6 kg 30 Double Under Time Cap 15′

(Leggi tutto...)

WOD 09-06

WOD 09-06

BARBELL COMPLEX – 15′ TO FIND MAX LOAD OF: 1 Squat Snatch 2 Hang Squat Snatch 3 Overhead Squat 5′ REST “Nancy” 3 ROUNDS FOR TIME OF: 400m Run 15 Overhead Squat 40/30kg Time Cap 18′

(Leggi tutto...)

WOD 07-06

WOD 07-06

In team of 2: 8’ AMRAP, 1 RD each: 10 OH KB Lunges 24/16 10 Pull Up    2’ REST 8’ AMRAP, 1 RD each: 10 KB Snatch 24/16 10 Goblet Squat    2’ Rest 8’ AMRAP, 1 RD each: 10 KB Thruster 24/16 10 Box Jump Over  

(Leggi tutto...)

WOD 06-06

WOD 06-06

10’ EMOM: 3 Squat Snatch @80%   Complete for time: – 100 D.U.  – Then 5 RDs of: 10 Hang Squat Snatch 40/30 10 T2B 10 Push Up on the bar – 100 D.U. —- time cap 18’

(Leggi tutto...)

WOD 01-06

WOD 01-06

IN TEAM OF 2: IN A WINDOW OF 5′ COMPLETE FOR TIME 1000m Row Then, IN 9′ FIND MAX LOAD OF: Hang Snatch Then, WITH A TIME CAP OF 15′, COMPLETE 10 ROUNDS FOR TIME OF: 15 Thruster 30/20 kg 30 Double Under -Teammate alternate after every round

(Leggi tutto...)

WOD 31-05

WOD 31-05

GYMNASTIC SKILL – 15′ Rings Muscle Up Practice FOR TIME: 15 Clean & Jerk 60/40 kg 9 Muscle Up 12 Clean & Jerk 60/40 kg 7 Muscle Up 9 Clean & Jerk 60/40 kg 5 Muscle Up 6 Clean & Jerk 60/40 kg 3 Muscle Up 3 Clean & Jerk 60/40 kg Time Cap 18′

(Leggi tutto...)