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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 #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 #901

Wu: 7' easy pace 20 mountain climber lateral 10 plate gtoh 5 plate ohs 2xamrap 8' rest 4' b/w 12 wb 10 mb sit up 8 oh lunges 25/15 20/10 Change hand at the second amrap C.O. Tabata wall sit Giovedì 4 round of 300mt row or skierg/900mt bike fast pace 1k row or skierg/3k bike slow pace...

WOD #900

Wu: Hip and shoulder mobility then 2 round of 10 goblet 5 kb sp dx 5 kb sp sx E2mom 10' 7 fs from the ground 80/55 60/45 50/35 +5 bj Rest 3' E2mom 10' 7 sp 50/35 40/25 30/15 + 5 burpees CORE 3 round of 30" hanging l-sit 30" rest 30" arch 30" rest 30" plate russian twist 30" rest Mercoledì Amrap 10' 500mt...

WOD #899

Wu 3 round of 40" on 20" off I kb thr II push up III su 3rft 15 one arm kb thr dx 24/16 20/12 60 du 15 one arm kb thr sx 60 du 15 hspu Cap 20'...

WOD #898

Wu 3 round 7 romanian dl snatch grip 5 behind the neck shoulder press 3 ohs 3'' iso. bottom position Emom 8' 1 snatch balance 2 ohs 1 snatch balance For time 20-18-16-14-12-10-8-6-4-2 Kb snatch 24/20 20/16 Each set to perform 6 ttb Cap. 18' Lunedì 8' EMOM 8 cal row 16 du Rest 2' 8' EMOM 8 cal bike 16 du Rest 2' 8' EMOM 8 cal...

WOD #897

C.i. 3x 30” squat iso con kb 90 gradi 30” hollow rock Rest 1’ 3 round 30 wb 30 am swing 32/24 24/20 20/16 30 weighted sit up Cap 15’ Venerdì Row 1500 m Rest 2’30” 1000 m Rest 2’ 500 m Sky 1350 m Rest 2’30” 900 m Rest 2’ 450 m Bike 4,5 k Rest 2’30” 3 l Rest 2’ 1,5 k...

WOD #890

Wu e.b. 4 round 5 clean High pull 5 hang Power clean 5 front squat Clean and Jerk from the grond every 2' 5-5-4-4-3-3-2-2 FT 12' 30-20-10 DB alt. hang split snatch @25/20 20/15 BURPEES MERCOLEDÌ TEAM of 2 A: 1500m ROW / 3,8k bike / 1350m ski B: *2 set 1' max EFFORT 1KB Clean 1' max EFFORT sit up 1'...

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