DAY 2
11.03.2020
warmup
3 rounds of
20 jumping jack
15 down up
10 walkout pushup
HOme WOD giorno 2
EMOM 10 mins
10 regular Burpees
– then 2 mins rest –
5 rounds for time
10 hand-release pushup
15 situp
20 lumbar extension
WOD
06.03.2020
DAY 5
06.03.2020
warmup
A. strenght
box squat
4/4/4/4
every 2’30”
B. metcon
30 / 20 / 10 alt. db snatch
16 step up 60/50
time cap 12′
06.03.2020
DAY 5
06.03.2020
warmup
A. strenght
box squat
4/4/4/4
every 2’30”
B. metcon
30 / 20 / 10 alt. db snatch
16 step up 60/50
time cap 12′
02.03.2020
DAY 1
02.03.2020
warmup
FOR TIME
27.21.15.12.9.6
SDLHP *40/30 **30/20
alt. PISTOL SQUAT
Wb SHOT *9/6 **6/3
time cap 18′
29.02.2020
DAY 6
29.02.2020
warmup
” THE SEVEN “
FOR TIME
7 rounds of
7 HSPU
7 THS 45/30
7 KTE
7 DL 90/60
7 BURPEES
7 KETTLEBELL SWING 24/16
7 pULLUPS
25.02.2020
DAY 2
25.02.2020
warmup
in 7′ work to find an heavy set of
3 squat clean touch & go ( TNG )
than
E4MOM for 20′
repeat 3 squat clean TNG
start every 4′
try to increase weight
score is total kg in 20
24.02.2020
DAY 1
24.02.2020
warmup
team wod x 2
amrap 10′
A 12 hang power snatch
B. max reps wall ball shot 9/6
than change
score is wall ball
rx 50/35
scl 40/25
beg 20/15
21.02.2020
DAY 3
21.02.2020
warmup
E4MOM x 5 round
300mt run
max double unders
score is numbers of double unders
CASH OUT
4 x 12
back lunges alt. 1 ktb in front rack
choose weight by feel
17.02.2020
DAY 1
17.02.2020
warmup
TEAM OF 2
FOR TIME
40 / 30 / 20
burpee box jump over 60/50
20 synchro t2b /ktc
30 synchro air squat
CASH OUT
4 x 6 chin up
every 2′
15.02.2020
DAY 6
15.02.2020
warmup
TEAM OF 2
FOR TIME
6 ROUNDS OF:
24/20 kcal assault bike
20 clean & jerk
Rx 40/30
Scl 30/20
Beg 20/15