Categoria: WOD

Home training day 59

WARMUP
EMOM 8′
odd : 10 ground to over head + 10 plyo pushup alternati
even : 10 lateral mountain climbers + 10 affondi con tocco del gomito alternati

CHIPPER WOD for time
100 hollow body rock weighted
90 goblet squat
80 jumping lunges
70 good mornings weighted
60 push presses
50 burpees facing over
40 knee to elbow
30 hang clean & jerk alternated
20 down & up target
10 kosak squat into thrusters

Home training day 58

M G

WARMUP
3 rds
10 pushup downdog
10 samson lunges alternated
10 V-up single alternated
10 cross shoulder tap

WOD
amrap 16′
8 pistol squat alternated
12 burpees box jump over
16 hand stand pushup

H

ome training day 57

M

WARMUP
4 rds
20 lateral skater
10 jump front & back
10 jump laterla L & R
5 walkout pushup feet wide

WOD
10 rounds for time

15 wall ball shot
30 plyo lunges
15 box jump
30 double unders / 60 single unders

home training day 56

W M G

WARMUP
with pvc pipe
3 rds
5 deadlift
5 front squat
5 sot press
5 pushup
5 squat jump

WOD
for time
27.21.15.9.3
thrusters
pullup
burpees facing

CORE
cross climber
3 x 20

Home training day 54

WARMUP
4 rds
20 jumping jacks
10 pvc front squat
10 pvc push press
10 pvc pass trought
10 alternated cross kick to opposite hand

HERO WOD ” FEEEKS “
for time
2-4-6-8-10-12-14-16 clusters
100mt shuttle sprint

Home training day 53

W M

WARMUP
4 rds
10 ground to over head
20 skip
10 halo
20 butt kick

WOD
3 ROUNDS FOR TIME
9 deadlift
18 hang power clean
27 plyo lunges
54 wall ball shot

Home training day 52

W

WARMUP
with pvc
10 deadlift
10 thrusters
10 good mornings
1/5 walkout pushup

WOD
5 RFT
5+5 swing 1 arm (L & R)
5+5 front squat
5+5 swing 1 arm
5+5 push press
5+5 hang power snatch

CORE
3 x 10+10 lateral knee to elbow from plank

Home training day 51

G W M

WARMUP

4 rds
10 down up
10 posterior lunges alternated
10 kang squat
10 spider + reach alternated

WOD

4 rounds for time
18 swing
16 single leg squat (8+8)
12 burpees box jump

every 90″ perform 30 double unders / 60 single unders

Home training day 50

warmup
49 skip
49 heel touch alt.
49 plank jacks
49 air squat
49 dip

WOD
2 rounds for time
28 hand stand pushup
4 squat clean
19 push press
71 knee to elbow

Home training day 49

warmup
EMOM 12′
1′ 5 skip + 1 air squat
2′ 5 situp + 5 hip bridge
3′ 10 jumping jacks st.+10 sagittali
4′ 5 back extension + 5 pushup

WOD
” CINDY”
amrap 20′ wearing back pack 9/6 kg

5 pullup
10 pushup
15 air squat

CORE
4 PLANK UNBROKEN + BACK PACK