Author: Valter Lo Riso

WOD #915

Warm up 6’ easy pace 8 Russian swing 8 Med bal thruster 8 Easy burpess Amrap 20’ 50 russian swing 24/20 20/16 16/12 40 du/ 80 su 30 american swing 20 wall ball 10 burpees Tabata Bearhug sandbag hold Chinese plank (piedi su sandbag) Mercoledì 20’ amrap 200m Run 10 burpees...

WOD #914

Warm up 3 round of 10 Scapular activation 30” Plank 30” Arch Skill ring dip strict/kipping 4 round of 10 ring dip/15 dip parallette 20 renegade row 24/20 20/16 16/12 16 oly kb snatch Cap.18’ target 16’...

WOD #913

Warm up 2 round of 10 Front squat 10 Push press 10 Scapular activation Skill cluster 21-15-9-3 Thruster 40/30 30/20 Pull up Burpees jump over Cap.18’ target 15’ Lunedi 800m run 20 burpees jump over the box 50 box jump 800m run...

WOD #912

Warm Up Mobility Front Squat From Ground Every 2:00 6-6-4-4-2-2 70/75/80% 5 RFT 15 Hang Sq. Clean 50/35 40/30 30/25 15 Burpees Lateral Cap 15 VENERDÌ 10 Rounds Of: 250 mt row/200 mt ski/400 mt bike/200 mt run 10 Double DB Burpees...

WOD #911

Shoulder Mobility Core Activation Skill: TTB (Oppure E2MOM 5/7 Strict Knee To Chest + 30"Hollow) AMRAP 10:00 3-6-9...

WOD #910

Warm Up Shoulder Mobility E2MOM 10:00 6-6-4-4-2-2 Shoulder Press From Ground AMRAP 12:00 20 Shoulder Press 35/25 30/20 30 DU 20 Wall Ball 9/6 30 DU MERCOLEDÌ E3MOM × 10 sets 400 mt Run 10 Burpees...

WOD #909

Warm Up 5' Easy Pace 5 Scap Activation 10 Swing 15 Air Squat Strength: E2MOM 8:00 3/5 Strict Pull Up + 5/7 Kipping C2B/Pull Up 5RFT 7 C2B/Pull Up 14 Taters 32-28/24 24/20 20/16 21 DU...

WOD #908

Warm Up 5:00 Easy Pace 5 Scap Pull Up 10 DB Push Press (5+5) 5 Knee Push Up AMRAP 15:00 5 BMU/8C2B/10 Pull Up 10 STOH 60/40 50/35 40/30 15 DL 20 Push Up Cash Out: Tabata V-Up Hollow LUNEDÌ 50/35 Cal Row 50/35 Cal Bike 200 mt Farmer Carry 50/35 Cal Row 50/35 Cal Bike 200 mt Farmer Carry 50/35 Cal Row 50/35 Cal Bike...

WOD #907

wu Emom 6’ 1 - 15 plate GTOH 2 - 15 plate OHS 3 - 10 Muscle snatch e.b. Emom 8’ (carico tecnico) Primo minuto 1 santch DL 2 power Snatch 3 squat snatch Secondo minuto 3 hang power snatch 3 power snatch 21-15-9 Db snatch 25/20 20/15 15/10 Burpees box step up VEN attrezzatura w.u. 5’ easy peace Amrap 12’ 500m easy peace 250m heavy...

WOD #906

w.u. Tabata 1 - Easy burpees 2 - air suat plate Emom 10’ 4 Back squat from the ground 60/45 50/35 40/25 6 air squat 5 RFT 5 BMU 5C2B 5Pullup (valido elastico) 7 TTB 9 PullUp 11 weighted lunges GIOV attrezzature 5 bike w.u. Amrap 4’ 30 skip 20 touch to shoulder 10 easy burpees Amrap 14’ 20/15 cal bike 50 DU 5’ rest sanificazione e cambio Amrap...

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