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Wod

  • 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

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  • 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

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  • 06-11

    Novembre 6, 2014

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

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  • 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

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  • 04-11

    Novembre 4, 2014

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

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  • 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

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