Categoria: WOD

Wednesday

18.03.2020

WARMUP :

3 rounds of
20 swing
10+10 side hover twist ( L + R )
10 dive bomb pushup

Home WOD day 9 :

for time
“ANNIE”modified

50/40/30/20/10

double unders
situp with load*

every minute perform
even: 8 bear crawl
odd : 8 crab crawl

PS : start with 8 bear crawl !

*choose your weight

Tuesday

17.03.2020

WARMUP :

3 rounds of
20 alternating plyo lunges
15 pvc good mornings
10 walkout pushup

Home WOD day 8 :

for time
10 rounds of

5+5 step up ( +load ) chair
10 thrusters
10.12.14.. dips chair

choose your weight

monday

16.03.2020

WARMUP :

3 rounds of
40 skip sul posto
20 mountain clibers
10 half burpees

Home WOD day 7 :

for time
27.21.18.15.12.9

sumo deadlift high pull
alternating goblet kosak squat
push press

choose your weight

saturday

14.03.2020

WARMUP :

3 rounds of
20 jumping jack touch
20 mountain clibers
20 pvc thrusters

Home HERO WOD day 5 :

“ZACHARY TELLIER”

For Time

10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 alt. posterior Lunges

10 Burpees
25 Push-Ups
50 alt. posterior Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 alt. posterior Lunges
100 Sit-Ups
150 Air Squats

Friday
13.03.2020

WARMUP :

3 rounds of
20 skip o.t.s.( corsa velopce a ginocchia alte sul posto )
10 alt. samson lunges
10 pushup down dog

SKILL :

with running clock 10′ practice double unders
find your max reps unbroken
then in the time remaining
perform 50% of your max every minute UNBROKEN !

Home WOD day 4 :

amrap 16′

8 alternating pistol squat jump
https://youtu.be/iO5uHcKmTnk )
16 plyometric pushup
( https://youtu.be/mgkyTtQ0ODE )
24 lateral skate
( https://youtu.be/abCWLzQ7D5I )

Thursday

12.03.2020

warmup

3 rounds of
10 spider & reach
10 jumping jack touch
10 pvc pass trought in accosciata

skill : practice 10mins hand stand hold

Home WOD day 3

amrap 20′

10 one arm over head squat with weight
20 pike push up
30 double unders / 60 single unders

DAY 2

11.03.2020

warmup

3 rounds of
20 jumping jack
15 down up
10 walkout pushup

HOme WOD giorno 2

EMOM 10 mins

10 regular Burpees

– then 2 mins rest –

5 rounds for time

10 hand-release pushup
15 situp
20 lumbar extension

DAY 5

06.03.2020

warmup

A. strenght
box squat
4/4/4/4

every 2’30”

B. metcon
30 / 20 / 10 alt. db snatch
16 step up 60/50

time cap 12′

DAY 5

06.03.2020

warmup

A. strenght
box squat
4/4/4/4

every 2’30”

B. metcon
30 / 20 / 10 alt. db snatch
16 step up 60/50

time cap 12′

DAY 1

02.03.2020

warmup

FOR TIME

27.21.15.12.9.6

SDLHP *40/30 **30/20
alt. PISTOL SQUAT
Wb SHOT *9/6 **6/3

time cap 18′