Workout of the Day

WOD #811

Warm up Thoracic mobility Shoulder mobility Ankle/hip mobility Cash out 50 hollow rock Skill Kipping Ring MU / Kipping Ring Dip WOD 4x3' amrap 2' rest alternated A)30 Wall ball@9/6 Max rep RMU/RING DIP 😎 30 american swing@24/16 20/12 Max rep KB oh lunges (change arm every 5 rep) ...

WOD #810

Warm up 0-2' Cal row 20/15 2-4' Cal bike 20/15 4-6' Cal ski 20/15 Strenght Push Press from GROUND 5-5-5-3-3-1 Start every 2' Start from 50% increase weight every round until a heavy single Wod 2 round For time 30/20 Cal 30 KB squat clean@32/24 24/16 Cap time 10' ...

WOD #809

Warm up- 9-7-5 Bumper press Bumper front squat Bumper good morning Burpee over the bumper Skill-practice Hang squat snatch 5' EMOM 7 Hang squat snatch @40/30 30/20 WOD 7-5-3-5-7 Snatch DL Power snatch ohsquat@50/35 40/30 30/25 CAP 12’ ...

WOD #808

Warm up 3 round Plank walk out 5 rep Duck walk 5+5m (avanti e indietro) Arch rock 10 rep Strenght 8' EMOM 5 strict chin up + 10 push up Wod- burpee Cindy 15' amrap 5 pull up 10 burpee 15 air squat ...

WOD #807

Wu: tabata 1 Air squat Push up Tabata 2 Step up One arm db russian swing (every round change hand) 2 round of: 4’ amrap 16 db Fs 30/20 25/15 20/10 12 burpees bjo Rest 2’ 4’ amrap 8 db step up 4 db devil press Rest 2’ ...

WOD #806

Wu: hip-back-knee mobility Strenght In 10’ find your 2rm Push press Then Amrap 10’ 5 Push press E60/40 rx50/35 sx40/30 10 DL 20 lunges...

WOD #805

Wu: 2 round 45” on 15” off 1º cal 2º scap pull up 3º kb russian swing Skill bmu 5 round for time 10 Cal 5 bmu/5 C2b/5 pull up 10 burpees 20 kb am.swing Cap. 18’ ...

WOD #804

Wu: 7’ easy pace 20 mountain climber 15 dl 10 hip muscle clean Skill clean Emom 15’ 1º 6 sq clean 70/55 60/45 50/35 2º E 20 wb-rx15 wb-sx12 wb 3º E 20 mb sit up rx 20 sit up sx 15 sit up Cash out Max rep power clean in 5’ ...

WOD #803

Wu: 3rof 30 su 10 seated band pull up 10 one arm kb dl 10 hollow rock Emom 6’ Strict pull up 5-8 Amrap 14’ 8 pull up 16 kb oly snatch 24/16 20/12 24 push up hr 32 DU Target 5 round ...

WOD #802

WU Mobility shoulder and activation SKILL HSPU MAX EFFORT HSPU IN 5' THEN (NO REST) FOR TIME CAP 9' (TIME TOTAL 14') 6 RND 15 WALL BALL 30 DU ...

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