WOD #845
Warm up 50 jumping jack 50 hollow rock 50 arch rock 50 jumping jack Skill Kipping Ring MU / Kipping Ring Dip WOD Emom 15′ alternated 1)3/5 ring mu 5/7 ring dip 2)15 Wall ball 3) db Hang snatch 6+6@25/15 20/10
WOD #844
Warm up 0-2′ Cal row 20/15 2-4′ Cal bike 20/15 4-6′ Cal ski 20/15 Strenght FRONT SQUAT FROM GROUND 10′ E2MOM 10-8-6-4-2 Start from 40-50% increase weight every round until a heavy double Wod Ladder up amrap 14′ 10/8 Cal 1 squat clean@70/45 60/40 50/35 10/8 Cal 2 squat clean
WOD #843
Warm up- 9-7-5 Kb press KB front squat KB stiff legged dl Burpee over the kb Skill-practice Hang power snatch 5′ EMOM 4 Hang power snatch + 4 ohsquat @40/30 30/20 (Per chi maneggia bene carico dare focus a lavoro sport specifico tngo, per gli altri lavoro tecnico) WOD 3 rft 25 Power snatch@35/25 30/20 […]
WOD #842
Warm up Warm up con elastico Focus sulle spalle e toracica Strenght 8′ EMOM 5 strict pull up + 10 push up Wod- 9′ amrap 1(+1) kipping pull up 2(+2) burpee target
WOD #841
Wu: 5’ shoulder mobility then amrap 5’ 5 hollow rock 5 scapular activations Emom 8’ 6/5/4/3 strict pull up Skill: kipping/butterfly pull up Élite: e2mom 8’ 3(+2) c2b 3(+2) pull up If you can’t finish the complex go back to the complex you have completed Amrap 12’ 12 pull up 21 push up 30 american […]
WOD #840
Wu: Tabata 1 – Cal – 1kb sp Tabata 2 – Goblet squat – Burpees Skill: db oly cluster Emom 18’ – 12/9 9/6 ring dip – 15/12 row or bike 12/9 skierg cal – 6 2db oly cluster 25-20/15 15/10
WOD #839
Wu: hip- back mobility Strenght 6-5-4-3-2 dl (no touch’n go) 5rft 10 dl 100/80 80/60 10 bjo Cap. 10’
WOD #838
Wu: 5’ mobility then 3rof 10 tap to shoulder 10 dl snatch grip e.b. 5 shrugh 5 complex 1 hip muscle snatch + 1btn sp Emom 8’ (carico tecnico) 2 muscle sn+ 2 snatch balance + 2 ohs 15-12-9-6-3 Power snatch 40/30 30/20 Burpees jump over Cap. 12’
WOD #837
Wu: 40” on 20” off – Su – Complex 1 band press + 1 band ohs – Scapular activations Emom 5’ 2(+2) strict ttb 3×5’ amrap rest 2’ b/w set 60 du then max round of 9 wb 9/6 6/4 7 ttb
WOD #836
Wu 3rnd 1’Cal 1′ ring row 1′ back Ext 1′ air thrusters 20′ EMOM 15/12 12/9 9/7 CAL ROW 7/5 5/3 SANDBAG GTSH 13/11 11/9 9/7 CAL SKI 10 2DB THR 25-20/15 15/10 10/5