DAY 2
06.11.2018
Warmup
a – every 1’30”
1 power clean + 2 squat clean @ 70%
b – 3 rounds for time
6 chest to bar pullup
12 power snatch *35/25 **30/20
18 toes to bar
36 double under
time cap 15′
Categoria: WOD
05.11.2018
DAY 1
05.11.2018
Warmup
a – team work
carry D ball @50/30 3 x 20 mt each
b – chipper wod
for time
21 burpees pullup
42 medball situp 9/6
21 pushup hr
42 wall ball shot 9/6
21 ring dip
42 boxjump 60/50
21 plyolunges alt
42 american swing 24/16
03.11.2018
DAY 6
03.11.2018
Warmup
TEAM WOD x 2
FOR TIME
14 RDS
4 PW CL *60/40 **50/35
8 T2B
12 WALL BALL SHOT 9/6
02.11.2018
DAY 5
02.11.2018
Warmup
1 – emom 10′
odd : 3 wall climb
even : 30 du + 1 capriola avanti
2 – practice hsw
3 – amrap 7′
1 hspu
2 regular burpees
4 alternated pistol squat
31.10.2018
DAY 3
31.10.2018
Warmup
core training
1- strenght
5 x 3 box squat @70%
tempo training 3:0:2
2- metcon
3 round for time
20/15 kcal
24 mt walking lunges 1 ktb farmer carry
*24/16 **16/12
20 tap pushup
30.10.2018
DAY 2
30.10.2018
Warmup
tecnica
for time , in team of 2
42 / 30 / 18
squat clean
*40/30-50/35-60/40
**30/20-35/25-40/30
mentre “a” fa squat clean ,
“b” resta fermo in o.h. plate *20/15 **15/10
21 / 15 / 9
chest to bar pullup
time cap 20′
26.10.2018
DAY 5
26.10.2018
Warmup
1- practice hand stand hold
2- metcon
#1 amrap 6′
15 hand stand pushup
30 double under
rest 3′
#2 amrap 3′
burpees pullups
25.10.2018
DAY 4
25.10.2018
Warmup
3 rounds for time
200 mt run
15 thrusters ( empty bar )
20/15 kcal bike
15 alt pistol squat
200 mt run
15 pushup
20/15 kcal bike
15 alt dumbell snatch
24.10.2018
DAY 3
24.10.2018
Warmup
1- EMOM 10′
Odd: 12 american swing *24/16 **16/12
even : 4 toes to bar + 2 pullup + 1 bar muscle up
2-metcon
14′ amrap
8 GTOH
8 PULLUP
8 BOXJUMP OVER 70/60
23.10.2018
DAY 2
23.10.2018
Warmup
1- weight lifting
5 set x 3 reps 3″ pause in split
@75% 1rm
take the barbell from rack
2-metcon
3 rounds for time
12 squat clean *60/40 **45/30 ***30/20
24 wallball shot 9/6
48 double under