Post con il tag: "(WOD)"



20. luglio 2018
Strength Bench press 10-8-6-4 Otm x 6 5/8 chin-ups Metcon Amrap 10' - Ladder +1 DL Push up/ring dip TTB
19. luglio 2018
Conditioning 4 set 1' amrap + 1' rest Box jumps 400m run 3 rounds 15 wall balls 15 swings 400m run 2 rounds 20 wall balls 20 swings 400m run 1 round 25 wall balls 25 swings
17. luglio 2018
Oly Otm x 12 3 squat snatches + 3 OHS Metcon 3 RFT 21 bar lateral burpees 14-12-10 power snatches Accessory Shrug 3x6 (pesante)
15. luglio 2018
Conditioning Amrap 20' 30 push-ups 12 DL 30 pull-ups 9 hang power cleans 30 squats 6 push jerks
12. luglio 2018
Conditioning 10 rounds 1' on - 1' off 6 high box jump over max rep power clean e jerk in remaining time Core 4 sets 20 flutter kicks (hollow position)* 20 double crunch 20" hollow plank 20" L- sit * left+right leg = 1 Rep
09. luglio 2018
Conditioning For time 21 -15-9 power snatches 42-30-18 plate sit-ups Then 10 rounds 5 DB snatch single arm 5 burpees Time cap 12 minutes
09. luglio 2018
Strength TH (from the floor) 5-3-2 5-3-2 (Nel secondo step da 5 ricomincia con piu peso del primo set da 5) Metcon Amrap 15' 6 mb clean 12 TTB 12 am swings 6 kip HSPU
06. luglio 2018
Strength Bench press 12-12-9-6 Metcon Amrap 10' 30 DU Lad+3 HSPU (3-6-9-12...) Core 3 set 10 turkish sit-ups (5x) 20 russian twists 5 v-ups 20/30" hollow
05. luglio 2018
Conditioning 4 sets 1 min deadlift 1 min burpee 1 min WB 1 min TTB 1 min rest Accessory 3 set Close grip Bench press + french press (6+6)
03. luglio 2018
Oly Find a heavy single in 10 minutes for the complex: Power snatch + squat snatch + hang power snatch + snatch balance/OHS Metcon 400m run buy-in Lad -2 20-10 DB clean Sit-up 400m run buy-out

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