WOD

WOD #880

Warm Up 3 RNFT 3 Muscle Snatch 3 OHS 3 BTN Push Jerk EMOM 5:00 5 Hang Power Snatch (65/70% 1RM) AMRAP 13' 5 Hang Power Snatch 40/30 30/20 10 OHS 15 Push Up 20 Sit Up MERCOLEDÌ E3MOM × 10 sets ODD 30 DU 15 Devil Press EVEN: 30/20 Cal  ...

WOD #879

Warm Up 5' Easy Pace 5 Scap Activation 10 Knee Push Up 15 Air Squat Strength: EMOM 9:00 1: 5/8 Strict Pull Up 2: 10/15 Push Up 3: 15 Hollow Rock 3RFT 5 BMU/8 C2B/10 Pull Up 12 Russian Swing 16 Goblet Squat 20 V-Ups MARTEDÌ 2:00 on 1:00 off × 4 Sets Max Cal 3:00 Rest Sanificazione 2:00 on 1:00 off × 4...

WOD #878

Warm Up 5:00 Easy Pace 5 Easy Burpees 10 DB Push Press 20 SU AMRAP 18:00 12+12 Hang DB Snatc 15 Burpees 100 DU Cash Out: Tabata: Weighted Plank LUNEDÌ For Time 5000 mt Row/10000 mt Bike/4000 mt Skierg E3MOM 15 Burpees ...

WOD #877

w.u. Amrap 6’ easy peace 5 muscle clean 5 shoulder press 5 split jerk emom 8’ 3+2 power clean+Split jerk/Jerk usare carico tecnico/leggero 7RFT (caption 15’) 5 burpees 9 DL 60/45 50/35 40/30 6 hang power clean 3 push jerk VEN attrezzatura w.u. 5’ easy peace Amrap 11’ 1 gruppo 500/350m row + 200m run 3 gruppo 400/300m skierg + 200m run rest 3’ per sanificare...

WOD #876

w.u. Tabata 1 - Easy burpees 2 - FS 2 X Amrap 10’ 2 (+2) devil press ALT. 2 (+2) pull up 2 (+2) cluster ALT. 3’ rest GIOV Attrezzatura 5 skierg 5 row 4rft 10 air squat 10 pus up 10 step up Emom 12’ 1- easy peace cal skierg 2- high peace cal skierg 5’ rest sanificazione AMRAP 12’ 2 (+2) burpees box...

WOD #875

wod 875 w.u. 3' shoulder and hip mobility Amrap 3' easy peace 10 goblet squat 10 push press 2arm E2mom 18’ 1 - 24-20-18 oly KB snatch (12 each arm) 2 - 24-20-18 Russian swing (12 each arm) 3 - 24-20-18 push press (12 each arm) 24/20 20/16 16/8 AMRAP 3’ Max rep american swing MERC attrezzature 5 bike w.u. Amrap...

WOD #874

w.u. 4 round 10 knee push up 10 fs e.b. 20 SU Fs from the ground E3mom 12’ 8 Rep @ 60% Amrap 12’ 30 DU 20 DB OH lunges 25/20 20/15 15/10 15 push up 10 FS MAR attrezzature 5 skierg w.u. Emom 6’ 1 - 12 Step up box 2 - 12 Russian swing Amrap 10’ 200m skierg 20 Russian swing 4’ rest + sanificazione Amrap...

WOD #873

wu Emom 6’ 1 - 15 plate GTOH 2 - 15 plate OHS 3 - 10 Muscle snatch e.b. Emom 4’ 5 power snatch 40/25 30/20 4 hang power snatch Emom 4’ 4 squat snatch 50/30 3 OHS With time cap 12’ 10 (-1) power snatch 40/25 30/20 1 (+1) burpees jump over LUN attrezzature 5 vogatori w.u. 500m row easy...

WOD #872

w.u. 6’ 30 jumping jack 10 step up 10 knee push up amrap 10’ 10 wall ball 10 weighted step over rest 2’ 5 round 10 american swing 15 box jump over 20 push up cap 8’ tabata plank VEN attrezzatura w.u. 5’ easy peace 4 bike 4 skiers 4 row(sempre 10 iscritti 3+3+4) e3mom 9’ 750m/600m row 2000m/1600m bike 600m/450m sky erg rest 3’ per sanificare e cambiare ...

WOD #871

w.u. 3’ back mobility 5 round 10 dl e.b. 5 muscle clean+shoulder press 5 front squat emom 8’ 3+2+1 power clean+hang power clean+front squat usare carico tecnico/leggero 4 round ft 10 squat clean 50/40 40/30 10 burpee cap 10’ ...

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