WOD

WOD #676

Warm up Andature: Bear walk Horse walk Crab walk Duck walk Monkey jumps Bunny hops Skill: hspu Accumulate 100 wall ball Every 2’ to perform 2 wall climb Cap. 18’ ...

WOD #675

Warm up 2 rof 45” on 15” off 1º cal 2º single unders 3º kb dl 4º kb sp Skill: du 5RFT 10/8 cal bike- 12/10 cal row or skierg 30 du Every set to complete 1 round of 1kb dt Cap. 15’ ...

WOD #674

Warm up Shoulder mobility Hip mobility Thoracic mobility Half tabata: ohs with 5kg plate Skill: hang squat snatch Emom 8’ complex 1º- 1 hang muscle snatch+ 2 hang power snatch + 3 ohs 40/30 30/20 e.b. 2º- 15 sit up Amrap 10’ 9 box jump 7 ttb 5 db oh lunges 25/15 20/10 (x braccio) Target 5...

WOD #673

Warm up 3rof 40” on 20” off Plank Chinese plank Band good morning Strenght Find your 8rm dl touch n’go. Then e2mom 6’ 8 dl 80% 8rm 2x 5’ amrap rest 1’ between sets 10 kb american swing 24/16 20/12 10 step up Target 5 round...

WOD #672

Warm up 3rof 8 easy burpees with push up 8 air squat 8 updog- downdog 8 voltabraccia with pvc Push press: 5x8 EMOM 10’ 5 pull up/ jumping pull up 5 thr 40/30 30/20 e.b. ...

WOD #671

3 ROUND 10m BEAR WALKING 20 GTOH 5KG PLATE 10 COSSACK SQUAT SKILL DB SNATCH AMRAP 20' 10(+1)DB SNATCH @ 25/20 20/15 10 DB OH LUNGES 50 DU / 100 SU ...

WOD #670

WU 3’ cal Then 3 round of 30” hold bar grip 30” ring row 30” knee push up 30” rest Da 0’a4’ 40 bbjo Da 4’a8’ 50 pull up Da 8’a12’ 60 wall ball Da 12’a16’ 70 push up Da 16’a20’ 100 DU/300 su ...

WOD #669

WU MOBILITY SKILL POWER CLEAN AMRAP 15' 2 PC @ 60/45 50/35 4 BURPEES 6 HPC 8 BURPEES 10 DL...

WOD #668

WU 3 ROUND 5 EASY BURPEES 10 PUSH UP 15 MOUNTAIN CLIMBER SKILL HSPU 10'E2MOM 5 PARALLETTE PIKE PUSH UP 10 TUCK UP 15 SIT UP FOR TIME CAP 9' 3 ROUND 7 HSPU/PIKE 9 PULL UP 11 T2B...

WOD #667

WU 3 R 45 SEC ON 15 SEC OFF SHOULDER TAP LUNGES MED BALL THRUSTER SHOULDER PRESS 5x8 AMRAP 10' 6 KB PP @ 24/20 20/16 12 KB BOX STEP UP 18 WALL BALL ...

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