WOD #865

Warm up DU 5′ Skill TTB 50/40/30/20/10 DU Air squat then 3 RFT 15 TTB 10 pistol squat Cap 17′

WOD #864

Warm up 3 rft empty bar 5 DL 5 CLEAN HANG PULL 5 HIP CLEAN HIGH PULL 5 FS Skill: hang squat clean 10’ find 2 heavy reps EMOM 12’ 1st 6 hsc 70/50 50/35 40/25 2nd 12 burpee to target Per chi utilizza lo stesso carico di un compagno, lavora a coppie

WOD #863

Warm up Core/core stability 10’ 20’ AMRAP 25/20 20/15 15/10 12 db push press 12 db renegade row 12 db muscle/power clean (NO db squat clean) Every 2’ 6 burpees over the db Target 6 round

WOD #862

Warm up 3rnd of 10 kb swing (24/20 – 20/16) 10 tap to shoulder 10 ring row Skill bmu/c2b AMRAP 12′ 4 BMUe/6 C2Brx/8 pull up sx 10 American swing (32-28/24 24/20 20/16) 20 push up Target 4 round

WOD #861

Shoulder Mobility Core Activation Skill: T2B (Per chi li ha, 5×10 Strict T2B + 1′ Plank) AMRAP 18′ 5 Burpees MU/C2B/Pull Up 10 T2B 20/17 Cal 30 DU

WOD #860

5′ Easy Pace 10 Plate GTOH 10 Hollow Rock 10 Air Squat Skill: Sandbag GTSH 4 RFT 15/10 Sandbag GTSH 20 Russian Swing 32-28/24 24/20 20/16 30 Pistol Squat Cap 16’

WOD #859

Warm Up 3 RNFT 3 Muscle Snatch 3 OHS 3 BTN Push Jerk EMOM 5:00 5 Hang Power Snatch (65/70% 1RM, per chi è incerto sui massimali 50/35 max) AMRAP 13′ 5 Hang Power Snatch 40/30 30/20 10 OHS 15 Push Up 20 Sit Up

WOD #858

Warm Up 5′ Easy Pace 5 Scap Activation 10 Knee Push Up 15 Air Squat AMRAP 8′ RX 2 BMU 2 C2B 2 Pull Up 2 T2B SX 2 Strict Pull Up 2 C2B 2 Pull Up 2 T2B Beginner 3 Kip 3 Pull Up 3 Leg Raises 3RFT 8 BMU/10 C2B/12 Pull Up 12 […]

WOD #857

Warm Up Shoulder Mobility Push Press From Ground Every 2′ 6-6-4-4-2-2 70/75/80% AMRAP 12′ 10 Burpees 20 DB Thruster (10+10) 30 OH Lunges (15+15)

WOD #856

Volume accumulation 5’ 10 Air squat 20 mountain climber 10 shoulder press E.B. Skill Pistol squat E2mom 18’ 15/12 Cal 9 STOH 60/45 50/35 40/25 6 Pistol Squat