WOD #896

Shoulder activation 3 round 10 pike push up 10 up/down looking dog 5 shoulder press bilancere Emom 8’ Odd 5 strict hspu/8 kipping hspu/5 kipping hspu Even 10 push press 50/40 45/35 40/35 Ft 50 Step up 10 hspu 40 step up 10 hspu 30 step up 10 hspu 20 step up 10 hspu 10 […]

WOD #895

Wu 3 round 10 clean pull 8 muscle clean 6 front squat Clean Emom 8’ 2 clean high pull 70/50 60/45 50/40 2 power clean 1 squat clean Ft 21 c2b/pull up 9 power clean 70/50 60/40 50/35 15 c2b/pull up 6 power clean 9 c2b/pull up 3 power clean Cap 14’ Mercoledì 10 round […]

WOD #894

5’ easy peace 10 bar kipping 5 front squat+5 push press dx e sx Amrap 12’ 10 db thruster dx 30/22,5 25/20 22,5/15 5 strict pull up 10 db thruster sx 5 strict pull up Core 4 round 30 v up 30 touching shoulder 30 russian twist plate 15/10 10/5 Martedì Amrap 15’ 20/15 cal […]

WOD #893

Wu 2’ su Then 5 round 10 snatch dl 10 sit up 10 back extension 6 round 15 dl 60/45 50/40 40/35 10 burpee jump over 5 snatch 30 du Until the end max rep squat snatch Cap 23’ Lunedì 6x 500m row/1,5 k Bike/400 m sky Active rest Air squat 2’ Cap 30’

WOD #892

FT cap. 30′ CHIPPER 50 db Devil press @25/20 20/15 50 BJ 40 db Devil press 40 BJ 30 30 20 20 10 10 VENERDÌ 120 BBJO every 2′ 5 push up 5 air squat

WOD #891

Wu 10′ mobility Tabata arch / allow EMOM 7′ RX 3 Strict Pull up + 5 bar Kipping SX 1 Strict Pull up / chin up + 3 bar Kipping b 1 Jump pull up ( 3 sec. eccentric ) / 3 bar kipping FT 10′ KB FRAN 21 pull up 21 KB thruster dx […]

WOD #889

Wu 4 round 30 sec alternating skip / kick back 30 sec Knee push up 30 sec Kang squat 30 sec Su AMRAP 20′ 500m Row / 1,4k bike / 450m ski 10 HSPU 10 DL @90/75 80/65 50 DU MARTEDÍ FT 50 cal 40 step up over 30 Cal 20 step up over 10 […]

WOD #888

Wu e.b. 4 round 5 Snatch pull 5 hang muscle snatch 5 hip Power SN 6 ROUND cap. 15′ 5 SNATCH @50/35 40/25 10 OHS 15 PUSH UP FT cap. 5′ 40 t2b EMOM 5 KB Am. swing @24/20 20/16 LUNEDÌ 3k ROW / 7,5k bike / 2,7k ski rest 2′ 2k ROW / 5k […]

WOD #887

W.u. E.B. 5 hip muscle clean 5 hang muscle clean 5 push press Hang clean and jerk (Power clean+push jerk) 21-15-9 Hang C&J 40/30 30/25 Burpees jump over Cap 12’ VENERDÌ 4 round of 400m run 20/17 cal 10 burpees

WOD #886

W.u. 5 round 10 lunges 10 russian swing 10 step up 8 RFT 20 Kb Lunges 24/20 20/16 (sotto il mento) 20 A. swing 10 Box jump over Cap 22’ GIOVEDÌ 25’ amrap 15/12 cal 6 Devil press 20/15 15/10 25/20 cal 12 Db hang snatch