Categoria: WOD

9.10.2018

Warmup

mobility

core training

1 – STRENGHT
in 12min perform

5 set of 3 FRONT SQUAT from rack
2″ pause in bottom @75% 1RM

2 – FOR TIME

50 power cleans

*60/40 **50/30 ***40/25

8.10.2018

Warmup

mobility

core training

FOR TIME

avanzati
3 ROUNDS
20 WALLBALL SHOTS 9/6
10 KTB POSTERIOR LNGES O.H. ( LEFT ARM ) *16/12 **12/8
30 DU / 60 SU
15 S.T.O.H. *40/30 **30/20
10 KTB POSTERIOR LUNGES O.H. ( RIGHT ARM )
5 BAR MU / PULLUP

principianti
3 ROUNDS
20 WALLBALL SHOTS 6/3
10 KTB POSTERIOR LNGES O.H. ( LEFT ARM ) 8/6
30 DU / 60 SU
15 S.T.O.H. 20/15
10 KTB POSTERIOR LUNGES O.H. ( RIGHT ARM )
5 PULLUP / ring row

5.10.2018

Warmup

mobility

core training

1 – STRENGHT
3 SET x
5+5 bulgarian split squat 2 ktb front rack +
5+5 split DB DL

2 – amrap 12′

1 DB BURPEE
1 G.T.O.H.

*22,5’S/15’S
**15’S/10’S
***12,5’S/8’S

4.10.2018

Warmup

mobility

core training

5 rounds

3min ON – 3 min OFF

avanzati
amrap
30 american swing *24/16 – **16/12
30 boxjump over 60/50

principianti
amrap
30 russian swing *16/12 – **12/8
30 step up box 60/50

3.10.2018

Warmup

mobility

core training

1- FOR TIME

avanzati
6 PULLUP
3.6.9.6.3 SQUAT CLEAN *60/40 **50/30

principianti
6 RING ROW
3.6.9.6.3 SQUAT CLEAN 20/15

2- 3 ROUNDS
10 BURPEES TARGET
30 mt FARMER CARRY 2KTB *32/24 **24/16
rest 1′ bts

2.10.2018

Warmup

mobility

EMOM 12′

0′ : 1 squat clean thruster
1′ : 1 knee to chest + 1 toes to bar + 1 pullup
2′ : 10 wall ball shot 9/6 – 6/3

LADDER UP , TIME CAP 12′

avanzati
2 HANG SNATCH ( any style: power o squat ) +2
20 DU – 40 SU

principianti
2 GTOH +2
20 SU

1.10.2018

Warmup

mobility

EMOM 10′
Even: 10 strict toes to bar
Odd: 3 wall climb

4 RFT

12 ring dip
15 chin up
18 altern ktb pushup
21 goblet squat *24/16 **16/12

29.09.2018

Warmup

mobility

team wod x 3

amrap 20′

partner 1 : 400mt bike

partner 2 : hold in plank on rings

partner 3 : alternating posterior lunges 1 ktb in front rack

when the partner 1 finish him distance , unlock partner 2 & 3.
Partners rotate between the exercises.

score is total posterior lunges in 20 mins

28.09.2018

Warmup

mobility

core training

E2MOM 10′

3 DL + 5 SEATED BOXJUMP 60/50
( dl up to 85% )

3 RFT
avanzati

10 hang pw cl *60/40 **50/30
15-12-9 c2b / pullup

principianti
10 pw cl 20/15
15-12-9 ring row

27.09.2018

Warmup

mobility

FOR TIME

avanzati
2 RDS
200 mt run
10 burpees toes to bar / knee to chest
10 burpee no pushup on 2 dumbell GTOH @15/10 – 12.5/8
50 DU / 150 SU
20 thrusters 2 dumbell ( same weight )

— rest 5′ bts —

principianti
200 mt row
10 burpees knee to chest
10 burpee no pushup on 2 dumbell GTOH @10/8 – 8/5
100 single under
10 thrusters 2 dumbell ( same weight )

— rest 5′ bts —