Author: Valter Lo Riso

WOD #867

Warm Up 10' Mobility Push Jerk From Rack Every 2' 4-4-3-3-2-2-2 (partire da 50% e salire) AMRAP 12' 10 Wall Ball 15 Push up 20 KB Clean 32-28/24 24/20 20/16 TARGET 6 ROUND ...

WOD #866

Warm up 2 Round 20 Back extension 20 Air squat 30” Hollow 10+10 Cossack squat alt. 30” Glute Bridge 10 reps EB fermo 2” in buca Front squat 5-5-3-3-2-2 3 RFT 10 box jump 20 sit up 40 du 80 su Cap 8’ Target 6’ ...

WOD #865

Warm up DU 5' Skill TTB 50/40/30/20/10 DU Air squat then 3 RFT 15 TTB 10 pistol squat Cap 17'...

WOD #864

Warm up 3 rft empty bar 5 DL 5 CLEAN HANG PULL 5 HIP CLEAN HIGH PULL 5 FS Skill: hang squat clean 10’ find 2 heavy reps EMOM 12’ 1st 6 hsc 70/50 50/35 40/25 2nd 12 burpee to target Per chi utilizza lo stesso carico di un compagno, lavora a coppie ...

WOD #863

Warm up Core/core stability 10’ 20’ AMRAP 25/20 20/15 15/10 12 db push press 12 db renegade row 12 db muscle/power clean (NO db squat clean) Every 2’ 6 burpees over the db Target 6 round ...

WOD #862

Warm up 3rnd of 10 kb swing (24/20 - 20/16) 10 tap to shoulder 10 ring row Skill bmu/c2b AMRAP 12' 4 BMUe/6 C2Brx/8 pull up sx 10 American swing (32-28/24 24/20 20/16) 20 push up Target 4 round ...

WOD #861

Shoulder Mobility Core Activation Skill: T2B (Per chi li ha, 5×10 Strict T2B + 1' Plank) AMRAP 18' 5 Burpees MU/C2B/Pull Up 10 T2B 20/17 Cal 30 DU ...

WOD #860

5' Easy Pace 10 Plate GTOH 10 Hollow Rock 10 Air Squat Skill: Sandbag GTSH 4 RFT 15/10 Sandbag GTSH 20 Russian Swing 32-28/24 24/20 20/16 30 Pistol Squat Cap 16’ ...

WOD #859

Warm Up 3 RNFT 3 Muscle Snatch 3 OHS 3 BTN Push Jerk EMOM 5:00 5 Hang Power Snatch (65/70% 1RM, per chi è incerto sui massimali 50/35 max) AMRAP 13' 5 Hang Power Snatch 40/30 30/20 10 OHS 15 Push Up 20 Sit Up...

WOD #858

Warm Up 5' Easy Pace 5 Scap Activation 10 Knee Push Up 15 Air Squat AMRAP 8' RX 2 BMU 2 C2B 2 Pull Up 2 T2B SX 2 Strict Pull Up 2 C2B 2 Pull Up 2 T2B Beginner 3 Kip 3 Pull Up 3 Leg Raises 3RFT 8 BMU/10 C2B/12 Pull Up 12 DB Hang Snatch 30/20 25/15 15/10 16 DB Step Up (8+8) 20 V-Ups Cap20’...

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