Categoria: WOD

DAY 2

11.07.2017

Warmup
Mobility

1 ) ” la Roulette russa “

AMRAP 5′ #1
600 MT RUN / ROW
then in the time remaining
12 DL *rx 80/60 *sc 60/40
12 BURPEES FRONT BAR

— rest 3′ —

AMRAP 5′ #2
400 MT RUN / ROW
then
9 DL *rx 90/70 *sc 70/50
9 BURPEES F.B.

— rest 3′ —

AMRAP 5’#3
200 MT RUN / ROW
then
6 DL *rx 100/80 *sc 80/60
6 BURPEES F.B.

2 ) MID LINE
12′ O.T.M.
0′ 15 GHD SITUP
1′ 15 HIP EXTENSION
2′ 15 PLATE CRUNCH
3′ 15 BANDED GOOD MORNINGS

DAY 5

07.07.2017

Warmup
Mobility

team wod x 3

Choose a leader , choose a name for your Team
PERFORM YOUR BEST TIME FOR

75 DL 60/40
50 PUSHUP H.R.
25 HANG SQUAT CLEAN 40/30
75 OHS 30/25
50 PULLUP
25 STOH 30/25

THEN
all the team run for 1600mt with medball 9/6

DAY 4

06.07.2017

Warmup
Mobility

skill gymnastic
HS FLOATER from box / wall / elastic band

1 ) FOR TIME
10 HSPU
800 MT ROW
20 TTB
600 MT ROW
30 PUSHUP HR
400 MT ROW
40 PULLUP
200 MT ROW
6O DIP

2 ) MID LINE
3 SUPER SET
15 SITUP GHD
20 HIP EXTENSION GHD

DAY 3

05.07.2017

Warmup
Mobility

1 ) strenght
EMOM 10′
find your 3RM
start from 50% 1rm , climb weight every minute

2 ) 3 round not for time
15-12-9-6-3 pendley row
15 situp weighted

DAY 2

04.07.2017

Warmup
Mobility

HERO WOD ” GLEN”

30 Clean & jerk 60 / 40
1600 mt run
10 rope climb
1600 mt run
100 burpees

DAY 1

03.07.2017

Warmup
Mobility

1 ) oly lift SNATCH WAVES

EMOM 9′
1 PW SN + 1 OHS + 1 SQ SN ( 50-60-70% 1RM )

2 ) STRENGHT
3 x 8 DL Snatch grip

3 ) 3 ROUND FOR TIME

21 KCAL
18 WB SHOT 9/6
15 BOXJUMP 60/50
12 DUMBELL SNATCH ALT

DAY 6

01.07.2017

Warmup
Mobility

1 ) CLEAN & JERK TECHNIQUE
#1 TALL JERK
3 x 3 empty bar
3 x 3 lght weight

#2 JERK DRIVE
6 x 3 start from 50% 1rm CL&J to 90%

#3
7 x 1 OTM HEAVY SINGLE SPLIT JER from rack

2 ) FOR TIME
30 KCAL BIKE , 20 PW SN 30/25 , 10 BJ 60/50
30 KCAL BIKE , 20 CL & J 40/30 , 10 BJ

DAY 5

30.06.2017

Warmup
Mobility

1 ) CLEAN TECHNIQUE
emom 10′
1 CLEAN PULL + 1 HI HANG SQ CL + 1 HANG SQ CL
0′ 2 complex empty barbell
1′ 35% 1RM cl & j / 50% / 55% / 60% ….

record your heaviest complex

2 ) STAMINA BACK SQUAT
3 SET
record your best load for 15 reps

3 ) ” KRIPTON “
3 rounds for time
50 DU
25 AIR SQUAT
15 KCAL

DAY 4

29.06.2017

Warmup
Mobility

1 ) CORE TRAINING
3 x 25 pikes up on ring

2 ) GYMNASTIC STRENGHT
emom 10′
even : 2 bar complex ( 1 c2b + 1 pu + 1 ttb )
odd : 2 wall climb

3 ) CORPO D’ACCIAIO
3 GIANTS SET
10 SINGLE DUMBELL KNEEELING PRESS
15 ROMANIAN DEADLIFT
20 HOLLOW ROCK
25 GLUTE BRIDGE

DAY 2

27.06.2017

Warmup
Mobility

1 ) establish in 1 attempt max repetions HSPU

2 ) O.T.M. 5′
40% max reps HSPU
45%
50%
45%
40%

2 ) amrap 4′ #1
27 kcal
21 pw cl *RX 60/40 *SC 50/35
15 burpees boxjump over 60/50
–rest2′–
amrap 4′ #2
27 kcal
21 pw cl *RX 50/35 *SC 40/30
15 burpees boxjump over 60/50
–rest2′–
amrap 4′ #3
27 kcal
21 pw cl *RX 40/30 *SC 30/25
15 burpees boxjump over 60/50
–rest2′–