Workout of the Day

WOD #772

Wu: hip-back mobility E2mom 12’ 5 dl 75% For time Accumulate 50 reps of dl touch n’ go. Each minute to complete 8 burpees jump over 100/80 80/60 60/40 Cap. 8’ Tabata Mb sit up ...

WOD #771

Wu: 3’ su then amrap 5’ 8 ring row 8 pull apart 8 band press Emom 10’ 1º strict pull up 8-5 reps 2º shoulder press 8-5 reps 40/30 30/20 e.b. 3x4’ amrap rest 2’ b/w set 30 du 10 pull up 5 stoh 60/45 50/35 40/25 ...

WOD #770

WU AMRAP 5' (E.B.) 7 DL CLEAN GRIP 7 SHRUG 7 MUSCLE CLEAN 7 SHOULDER PRESS SKILL CLEAN AND JERK 20' E2MOM A 2 POWER CLEAN. 70/55 50/45 2 HANG POWER CLEAN 2 HIP SQUAT CLEAN B 1 PC 2 PUSH JERK 2 SPLIT JERK ...

WOD #769

WU Shoulder mobility e scapular activ. SKILL PULL UP / C2B FT Cap 12' 5RND 6 C2B 12/10 CAL 18 WB ...

WOD #768

WU 3RND NFT 20 KOSSAK SQUAT 20 LUNGES PRISONER 20 SEC PLANK 20 SEC SIDE PLANK 20 SEC OTHER SIDE PLANK FRONT SQUAT 15' E3MOM 10 SQUAT JUMP + 5 FRONT SQUAT 70% 1RM AMRAP 8' 12 PUSH UP 8 DB OH LUNGES 25/20 20/15 4 THRUSTER 50/35 40/30 30/25 e.b. ...

WOD #767

WU TABATA 1 WINDMILL TABATA 2 RUSSIAN SWING/KB PP 20' AMRAP 20 KB am. swing 24/20 20/16 20 push up 20 KB snatch ...

WOD #766

Warm up Mobility Skill HANG POWER SNATCH Emom 12’ (lavoro tecnico carico moderato) 4 hang high pull snatch grip 4 hang muscle snatch 4 hang power snatch Amrap 8’ 12 hang power snatch 50/40 40/30 30/25 25/15 10 push up 5 burpees jump over Target 4 round ...

WOD #765

Warm up 2 round 40” on/20” off Banded row Push up/knee push up Air squat 1’ Plank Emom 10’ 1. 5 pull up strict 2. 8 ring dip strict/ 8 banded ring dip/ 8 parallette dip 4 round 6 pull up 12 sit up weighted 15 deadlift 100/80 80/60 60/40 40/30 Cap 15’ target 10’ ...

WOD #764

Warm up 20 squat jump 10 knee push up 20 db deadlift Emom 6’ 5 power clean 80/50 70/40 60/35 15' amrap 8 Burpees box jump over 12 Push up hr 16 Db clean 30/25 25/20 20/15 15/10 Target 5 round...

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