WOD #783

W.U. 5’ easy pace 10 Kang squat 10 good morning 5 easy burpees Emom 5’ (40/30 30/20) 1 Tall clean 1 hang squat clean 1 low hang squat clean 2 Pull up strict FT (60/45 50/35 40/25) 30 squat clean 30 Pull up 20 squat clean 20 Pull up 10 squat clean 10 Pull up […]

WOD #782

Wu 1’ su 15 front squat e.b. 1’ su 15 sdhp 1’ su 10 thr 1’ su 10 pc 1’ su 10 push press Nightmare before barbell Team of two 100 DU 50 front squat E 50/40 rx 45/35 sx 40/30 100 DU 50 sdhp 100 DU 50 Thruster 100 DU 50 power clean 100 […]

WOD #781

Wu 3 round 10 DL 10 power clean 5 front squat Skill squat clean Emom 6’ 5 front squat 70/75% squat clean from the ground Rest 2’ Emom 5’ 3 Squat clean Rest 5’ (Durante la pausa sistemare il bilancere e scaldare i pistol) Amrap 7’ 4 pistol 6 DL E 90/60 rx 80/50 sx […]

WOD #780

Wu 3 round 20 shrug 10 muscle snatch 10 easy burpee Skill snatch Emom 6’ 3 snatch DL 2 hang power snatch 1 ohs Max weight 40/30 From 10 to 1 of Power snatch E 50/35 rx 40/30 sx 30/20 Burpee jump over In the remaining time find your best power snatch CAP 20’

WOD #779

Wu 5 round 10 Shoulder activation 10 knee push up 50 jj Emom 10’ Elite 5 strict pull up+10 push up Rx 3 strict pull up + 8 Push up Sx 3 strict pull up + 6 push up Amrap 12’ 4 bmu 6 db devil press E 25/15 rx 20/10 sx 15/5 8 hspu […]

WOD #778

Warm up Thoracic mobility Shoulder mobility Ankle/hip mobility Cash out 100m bear walk Strenght DEADLIFT E2MOM 12′ 15 sit up + 3 REP partire da 50% incrementare fino a una tripla pesante no tngo WOD 7′ EMOM 4 burpee lateral + 3-2-1 DL-HPC-STOH@50/35 40/30

WOD #777

Warm up 0-2′ Cal row 20/15 2-4′ Cal bike 20/15 4-6′ Cal ski 20/15 Gym practice Complex Rx Strict pull up + kipping/bf c2b pull up + kipping/bf pull up 1+1+2 Sx strict pull up + kipping pull up 1+2 Wod For time 40 Cal 7 complex 40 Cal 5 complex 40 Cal 3 complex […]

WOD #776

Warm up 3 round Plank walk out 5 rep Duck walk 5+5m (avanti e indietro) Arch rock 10 rep Skill- DB Hang split snatch Wod- 6×3′ amrap 1:30 rest alternated A rx 100/sx 80 air squat + max rep DU B rx 36/sx 30 db Hang split snatch alternated@25/15 20/10 + max rep push up

WOD #775

Warm up- 9-7-5 Bumper press Bumper front squat Bumper good morning Burpee over the bumper Skill-practice push jerk catchngo 5′ EMOM 10-9-8-7-6 WOD 9-7-5-7-9 Burpee box Jump up Stoh@(élite 70/45) 60/40 50/35