16/01/2016

Gennaio 15, 2016

Teams of 3: 100 Calorie Row 100 Box Jump Overs (24″/20″) 100 Thrusters (95/65) 100 Toes to Bar 100 Thrusters (95/65) 100 Box Jump Overs (24″/20″) 100 Calorie Row

15/01/2016

Gennaio 14, 2016

30 Front Squats (135/95), 15 HSPU (scaled 30 push up) 20 Front Squats (135/95), 10 HSPU (scaled 20 push up 10 Front Squats (135/95), 5 HSPU (scaled 10 push up)

14/01/2016

Gennaio 13, 2016

Teams of 2 AMRAP 20: 15 Wallball Shots (20/14) 10 Calorie Row 5 Box jump over

13/01/2016

Gennaio 12, 2016

Deadlift 5 sets of 2 Front squat 2 sets of 6 Lunges 2 sets of 20

12/01/2016

Gennaio 12, 2016

3 Rounds of 3:00 On / 3:00 Rest: 6 Thrusters 40/25 6 Toes to Bar 9 Thrusters 40/25 9 Toes to Bar 12 Thrusters 40/25 12 Toes to Bar

11/01/2016

Gennaio 11, 2016

5:00 – Burpees Rest 5:00 4:00 – 5 meter shuttle run Rest 4:00 3:00 – Power Cleans Rx: 50kg Rest 3:00 2:00 – Wallball Shots (20/14) Rest 2:00 1:00 – Max Unbroken Pull-Ups

09/01/2016

Gennaio 8, 2016

Wod team of 2: 200 su 100 thrusters @ 40/25 kg 100 american swing @ 24/16kg 100 KTE 1000 mt run

08/01/2016

Gennaio 7, 2016

strength: emom 10’ 3 reps muscle snatch @ by feel conditioning: 5 RFT 10 overhead squat @20/15 kg 10 front squat @20/15 kg 10 back squat @20/15 kg every drop 5 burpees

07/01/2016

Gennaio 5, 2016

Gymnastics: 4 sets A1. 5 reps around the world (1sx+1dx = 1 reps) A2. 10 reps Pistols A3. 5 reps weighted pull ups A4. 5 reps deficit push ups rest 2’ e riparti da A1 Wod: “fight gone bad” max reps every minute for 3 rounds minute 1 – wall balls @ 20/14 lb minute […]

05/01/2016

Gennaio 4, 2016

Skill: MU transition 3 sets A1. 5 ring pull ups A2. 30” hollow hold 3 sets B1. 5 ring row B2. 10 muscle ups transition Conditioning Amrap 30’ 50 mt farmer carry @24/16 kg 40 burpees 30 lunges @24/16 kg 20 box jumps 10 Hspu / box push ups

2016 Gennaio - ARCHIVIO