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2017 Febbraio - ARCHIVIO

  • 17/2/2017 – 16.2

    Febbraio 16, 2017

    Beginning on a 4-minute clock, complete as many reps as possible of: 25 hanging knee raises 50 single-unders 15 squat cleans, 95 / 55 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 hanging knee raises 50 single-unders 13 squat cleans, 115 / 75 lb. If completed before […]

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  • 16/2/2017 – Heavy Day

    Febbraio 15, 2017

    5 reps x max load front squats start @ 50% add weight every set in 30′ rest 1’30”

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  • 15/2/2017

    Febbraio 14, 2017

    Group A: Row 10′ every 250 mt 10 pull-ups Group B: Run 10′ every 200 mt 10 toes-to-bars no rest switch, score is total meters run/row

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  • 14/2/2017

    Febbraio 13, 2017

    EMOM 15′: 1′-5′: 5 power cleans + 5 push jerks @ 40/25 kgs 5′-10′: 3 power cleans + 3 push jerks @ 50/35 kgs 10′-15′: max reps c&j in 40″ @ 60/45 kgs

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  • 13/2/2017

    Febbraio 12, 2017

    AMRAP 21′: Ladder up 3-6-9-12-… BurpeesBox jumps

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  • 11/2/2017

    Febbraio 10, 2017

    team of 2 i go you go For Time: 100 KB SDHP @ 24/16 kgs 80 burpees 60 box jumps @ 24/20” 40 push-ups 20 C&J @ 50/35 kgs * every break all the team perform 1 pistol each leg

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  • 10/2/2017

    Febbraio 9, 2017

    NEGATIVES: 5×3 slow and controlled ring dips negative 5×3 slow and controlled handstand negative WOD: Group A: AMRAP 9’: 20/15 kcal row 20 ab-mat sit-ups 20 american swings @ 24/16 kgs REST 2’ Group B: AMRAP 9’: ladder up 2-4- 6-8-10-… of dumbbell snatches @ 20/10 kgs every round 30/60 du/su

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  • 9/2/2017

    Febbraio 8, 2017

    WOD: 21 pull-ups 42 wall balls @ 20/14 lbs 15 pull-ups 30 wall balls @ 20/14 lbs 9 pull-ups 18 wall balls @ 20/14 lbs

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  • 8/2/2017

    Febbraio 7, 2017

    MIDLINE: EMOM 10’: 1- 10 box shoot thru + shoot back 2- 20” box tuck hold WOD: find 3-rm front squats in 8’ then 5×3 @ 85%

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  • 7/2/2017

    Febbraio 6, 2017

    STRENGTH: Holds: every 1’30” per 10 rounds alternating: handstand hold max secs support hold max secs WOD: EMOM 12’: 7 dumbell hang power cleans @ pick load 7 front squats @ pick load 7 push presses @ pick load

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