WOD

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 —

26.09.2018

Warmup

core training

FOR TIME

avanzati
50 – 40 – 30
wall ball 9/6
american swing *24/16 **16/12
double under / single under (x 3)

principianti
30 – 20 – 10
wall ball 6/3
russian swing 16/12
single under

25.09.2018

Warmup

mobility

1 – EMOM 10′

1 PW CL + 1 HANG PW CL @ 80%

2 – TIME CAP 12′
avanzati
27 – 21 – 15
2 KTB THRUSTERS *16/12
BURPEES BOXJUMP 60/50

principianti
21 – 15 – 9
2 KTB THRUSTERS *16/12
BURPEES STEP UP BOX 60/50

IN THE TIME REMAINING MAX REPS THRUSTERS

24.09.2018

Warmup

mobility

1 – STRENGHT
FRONT SQUAT ( from rack )

12-10-8-6-6

2 – amrap 15′
avanzati
10 double dumbell DL *22,5/15 15/10
20 air squat
30 back step lunges

principianti
10 double dumbell DL 12,5/8
15 air squat
20 back step lunges

22.09.2018

Warmup

mobility

core training

HEROES WOD “WHITTEN”

Avanzato

5 ROUND For Time

22 KETTLEBELL SWING 24/16
22 BOX JUMP
400 MT RUN
22 BURPEES
22 WALL BALL 9/6

Rrincipianti

3 ROUND For Time

22 KETTLEBELL SWING 6/8
22 STEP UP
200 MT RUN
22 HALF BURPEES
22 WALL BALL 3

21.09.2018

Warmup

mobility

core training

tecnica jerk
3 x 3 tall jerk
3 x 3 jerk balance
3 x 3 squat jerk

*empty bar

FOR TIME

avanzati
21 burpees
4 macho man*40/30 **30/20
15 burpees
2 macho man
9 burpees
1 macho man

1 macho man =3 pw cl+3 fr sq+3 stoh U.B.

principianti
21 burpees
1 machoman 20/15
15 burpees
1 machoman
9 burpees
1 macho man

20.09.2018

Warmup

mobility

core training
3 x 15 plate sit up

1- EMOM 10′ WL
even: 1 pw sn + 1 hang sq sn + 1 sq sn *40/30 **30/20
odd: 10 boxjump 60/50

2- 3 round for time

avanzati
10 power snatch *40/30 **30/20
20 american swing *24/16 **16/12
400 mt run

principianti
10 dumbell snatch alternati ( peso tra 8-10 )
20 russian swing ( peso tra 6-12 )
200 mt run