Categoria: WOD

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Posted on by Italo

06.10.2015

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Thruster
A)Qualifier
Per chi non prova il wod come qualifica prima, altrimenti dopo
5×8 back squat @70% 1RM
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FALL SERIES 2015 – QUALIFIER WOD 2
In 5′ perform 3RM Thruster then in the remaining time do Max Reps of Deadlift using the same weight
of the 3RM just found.
Workout starts with empty bar.
When athletes perform deadlift, touch&go is not request. Barbell can be dropped as needed.
The score is the sum of the total weight lifted in the 3RM + reps of deadlift.

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Posted on by Italo

05.10.2015


Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: KB Snatch/Press
Take 20′ running Clock to teach KB Skills
A)Strength
50 Deadlift @100/70kg
1 breath rest between every rep
B)Gymnastics
Emom 6′
Max Ring Dip
C)Conditioning
2x 400m run/500m row

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Posted on by Italo

02.10.2015


Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: KB Snatch/Press
Take 20′ running Clock to teach KB Skills
A)KB Challenge
4 rounds of the following…
10 kettlbell A.swings
5 Single­arm KB Push Press (R)
5 Single­arm KB Press (L)
10 KB Snatch (5+5)
Anytime you set the kb down perform 10 burpees
Man @ 24kg
Woman @ 16kg

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Posted on by Italo

01.10.2015

warm up
skill of the day DL / SNATCH
5×10 Deadlift @60% 1RM
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FALL SERIES 2015 – QUALIFIER W.O.D. 1
7′ minute A.M.R.A.P. Touch&Go Snatch (all kind allowed).
Every time the athletes drop the barbell they must perform 6 hand release burpees over the bar.
Score: Total reps of Snatch completed.
Weights:
Rx M/W – Master35+ M/W: 55/35 kg
Master40+ M/W: 50/30 kg
Scaled M/W 42,5/25 kg
Weights in LB:
Rx M/W – Master35+ M/W: 120/77 lb
Master40+ M/W: 110/66 lb
Scaled M/W 93/55 lb