Author: Valter Lo Riso

WOD #835

Wu 5' mobility 4 Rnd e.b. 10 muscle clean 10 front squat 10 pp C&J 10' EMOM 2 SQ CL + 2 SPLIT J FT CAP 15' 50 BURPEES 100 WB 150 SIT UP ...

WOD #834

Wu E2MOM 10' 30 su 20 gtoh plate 10 sit up SKILL DB SNATCH FT 30 DB SN 25/20 20/15 15/10 150-120-90-60-30 DU CAP. 20' ...

WOD #833

Wu 3RNFT e.b. 10 Jefferson curl 10 pendley row 10 up dog/down dog DL E2MOM 12' 6 SET 5REP RAMPING WEIGHTED AMRAP 10' 12 KB SUMO HP 32-28/24 24/20 20/16 9 T2B 6 BJ TARGET 5 Rnd ...

WOD #832

Wu 5' Mobility 10' EMOM 5 PIKE push up/push up/KNEE push up 5 STRICT pull up/BANDED SKILL HSPU ELITE 5' EMOM 1 STRICT HSPU 2 KIP HSPU 1 STRICT 3 KIP HSPU FT 21-15-9 HSPU PULL UP cap.10' ...

WOD #831

5’ Warm up Shoulders mobility EMOM 10’ Complex a carico tecnico 2 push press btn snatch grip + 1 snatch balance + 2 overhead squat AMRAP 15’ 5 oh squat 8 hang power snatch 60/45 50/35 40/25 12 box jump Target 5 round ...

WOD #830

Warm up 2 ROUND 45” Knee push up 45” Hollow 45” Ring row Skill RMU da terra “Advanced” 2 kip+ 1 RMU+ 3 ring dip+ 1 RMU 3x AMRAP 4’on 1’ off 3 RMU/ 6 ring dip-12 dip parallette/ 12 push up 10 Db snatch 20 Db lunges (front rack) Target 132 reps ...

WOD #829

WARM UP 3 Round of 10 Jefferson Curl 10 Good morning 45’’ Plank DEADLIFT 15’ find 3 heavy reps NO TNG EMOM 12’ 1 st 8 deadlift 100/80 80/60 60/40 2nd 10 TTB / KTC ...

WOD #828

Warm up 45”on/15” off 3 Round Cal Kb swing (carico basso) Air squat Emom 6’ 5 squat clean 70/45 60/40 50/35 4 ROUND FT 8/10 Cal 20 power clean 40/30 30 wall ball 9/6 6/4 Cap 18’ target 16’ ...

WOD #827

Warm up 5’ andature FOR TIME 100DU 200 SU 50 air squat 40 kb swing 32-28/24 24/20 20/16 30 push up 20 kb push press 10 burpees 20 kb push press 30 push up 40 kb swing 50 air squat 100 DU/ 200 SU Cap 30’ target 25’ ...

WOD #826

Warm Up 5' Easy Pace 5 Scap Activation 10 Knee Push Up 15 Air Squat EMOM 10 5/3 Strict Pull Up/ Negative Pull Up p+ 10/6 Push Up For Time 100 DU 6BMU 75 DU 6 BMU 50 DU 6 BMU/8 C2B/10 Pull Up Cap 10' ...

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