WORKOUT OF THE DAY

WORKOUT OF
THE DAYbox CrossFit Perugia wod - box CrossFit Perugia

WARM UP

3' BIKE OR ROW

THEN

3 ROUNDS

9 GOBLET SQUAT WITH PLATE

7 PUSH UP HR

5 V UP

 

WOD: ANNIE ON THE RUN 

50 SIT UP

50 DU

400 MT RUN

40

40

400

30

30

400

20

20

400

10

10

400

lunedì 19/08

WARM UP

3' BIKE OR ROW

THEN

3 ROUNDS

9 GOBLET SQUAT WITH PLATE

7 PUSH UP HR

5 V UP

 

WOD: ANNIE ON THE RUN 

50 SIT UP

50 DU

400 MT RUN

40

40

400

30

30

400

20

20

400

10

10

400

venerdì 09/08

WARM UP

MOBILITY

AND ACTIVATION

 

STRENGHT

=CORE=

CHINESE PLANK 4*30"

L-SIT HOLD ACCUMULATE 3'

100 HOLLOW ROCK

100 ARCH UP

 

WOD

8' AMRAP

2 - 4 - 6 - 8 - 10...

DB CLEAN AND JERK ONE ARM

BOX JUMP OVER

 

Rx 22.5/15 kg

giovedì 08/08

WARM UP

 

1 MILE RUN

 

STRENGHT

 

ROMANIAN DL + SINGLE LEG DL BW

10+12 x 5 SETS START 1/2 BW

 

WOD 4 TIME

 

75 PUSH UP

50 2 KB FRONT RACK LUNGES

25 BURPEES ON TARGET

AND BACK 

T.C. 20'

mercoledì 07/08

Warm up camminate

 

Strenght endurance

Emom 8 minuti

Power Clean and push press

 

30 %. 1rm perform 30 secondi max rep max effort tng

30 rest

 

Wod 3 min amrap

 

Max rep du

Rest 1 min

 

3 min amrap

Max rep dumbel snatch

1 min rest

 

3 min amrap max rep

Goblet squat

martedì 06/08

WARM UP

 

5 PIKE PUSH UP

5 SQUAT CLOSE FEET

5 PLATE PRESS

10'' JUMPING ON PLATE

 

WOD REVIEW

 

WOD: MARY

20' AMRAP

5 HSPU

10 PISTOL

15 PULL UPS

lunedì 05/08

WARM UP

 

x2

10'' JUMPING JACK PVC

10'' SKIP ALTO

5 BP OVER PVC

10OHS PVC

 

SKILL: WOD REVIEW

 

EVENT 10 REEBOK CF GAMES '19

 

WOD:

RINGER 1

30-20-10

AIR BIKE CALORIES

TOES TO RING

T.C 7'

 

RINGER 2

15-10-5 4TIME

BURPEES

OHS (43/61 KG)

T.I 7'

SCEGLI UN GIORNO

a partire dal 01/08/2016 per vedere il relativo wod

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