13-11-14

Novembre 13, 2014

WOD amrap 8′ 10 wall balls @ 9/6 kg 200 mt run 2′ rest amrap 8′ 10 american swing @24/16 kg 10 sit ups

12-11-14

Novembre 12, 2014

Strenght: emom 10′ odd- sit ups even-3/5 hspu WOD: “Fran” 21-15-9 thrusters @40/25 kg pull ups

11-11-14

Novembre 11, 2014

Skills: Power clean WOD: amrap 10′ 5 power clean 10 t2b 15 wall balls

10-11

Novembre 10, 2014

Strenght Emom 10’ Odd-3/5 strict chest to bar pull ups Even- 7/10 gymnastic push ups WOD 100 db snatch (each arm)

08-11

Novembre 8, 2014

Strenght emom 10’ 15 med ball sit ups WOD 3 rounds Run 200 mt Rest Run 400 mt Rest Run 800 Rest as you’ve worked for the intervals 9-11 Closed

07-11

Novembre 7, 2014

WOD For time: 21 thrusters 21 pull ups 21 burpees 21 clean 21 ring dip 15 burpees 30 box jumps 30 wall ball 9 burpees 50 double unders 50 sit ups

06-11

Novembre 6, 2014

Skills clean&jerk WOD Complex 1 power clean 1 front squat 1 jerk Every sets adding weight till failure

05-11

Novembre 5, 2014

Strenght Gymnastic front/side/reverse Plank WOD Emom 5’ 10 pull ups per minute Emom 5’ 20 double unders per minute Emom 5’ 30 sit ups per minute

04-11

Novembre 4, 2014

Strenght emom 10’ odd-3/5 hspu strict even- 6/8 pistols WOD Tabata (20”-10”)x8 -Thrusters -K2E

03-11

Novembre 3, 2014

Skills Overhead Position WOD 0’-3’ 2RFT 10 OHS 10 K2E 3’-6’ 2RFT 14 OHS 14 K2E 9’-12’ 2RFT 16 OHS 16 K2E 12’-15’ 2RFT 18 OHS 18 K2E 15’-18’ 2RFT 20 OHS 20 K2E Continue till fail both rounds

fabio - ARCHIVIO