Categoria: WOD

Warm Up
20′ Gymnastic Skills
A)Conditioning
AMRAP 15:
2 Bar Muscle ups
5 Burpees
4 Pull ups
5 Burpees
6 Toes to Bar
5 Burpees
8 Kipping HSPU
5 Burpees
40 Double unders

Warm Up
Skill of the day PWSN
A)Barbell Conditioning
Emom 10′
3 Power Snatch T&G + 1
You pick weight
B)Conditioning
Amrap 3′ Wall Ball
Rest 1′
Amrap 3′ Burpees
Rest 1′
Amrap 3′ OHS Empty BB

Warm Up
Skill: jerk
A)Oly Lift
2 Power Clean + 1 Power Jerk 1RM of the day
B)Gymnastics
3x max Strict Chin up
C)Conditioning
Amrap 9′
250 Run
7 OHS @50/35kg

Warm Up
Skill: Pullup/Squat
A)Strength
Back Squat 5×4 Across
B)Conditioning
5RFT
20 Wall Ball
10 Pullup

19.10.201
Skill: Snatch
A)Oly
1Rm of the day of 2 Hang Power Snatch
B)Gymnastics
Emom 15′
I 10 Ring Dip
II 10 Pullup
III 10 Vup
C)Conditioning
1k Run or 5′ amrap Burpees

Warm Up
Skill: Snatch/Clean/Thruster
A) ” il trio “
In a 10 Minute:
1 Mile Run, Max Squat Snatch @60/40kg
Rest 3:00
In a 7 Minute :
800m, Max Sq Cleans @60/40kg
Rest 3:00
In a 4 Minute :
400m, Max Thrusters @60/40kg

Warm Up
Skill: Power Clean & Push jerk
A)Conditioning
Emom 12′
Odd 5 Power Clean & Push jerk Touch and Go
Even 10 Burpees
You pick weight
B)Run
3×1000
Work:Rest 1:1

Warm Up
Mobility Drills
Skill: squat clean
A)Oly Lift
Squat Clean 3RM of the day
B)Conditioning
Amrap 7′
7 Power Snatch @50/35kg
50 Double Unders
+
1K Run / Row for time

A)Qualifier
Per chi non prova il wod come qualifica prima, altrimenti dopo
5×6 back squat Across
+
FALL SERIES 2015 – QUALIFIER WOD 3
3 Rounds For Time
50 Double Unders
40 Wall ball shots 9/6kg
30 KB American Swing 32/24kg
20 Box Jump 60/50cm
10 Bar Muscle Up
Time Cap 20′

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: TTB/Thruster/DB Snatch
A)Conditioning
Amrap 7′
2/4/6/8…
TTB
DB Snatch @20/15kg
Rest 5′
Amrap 8′
3/6/9/12…
Box jump Over
Thruster 40/30kg
Rest 5′
Amrap 9′
250m Row/200 Run
15 Push Up