WORKOUT OF THE DAY

WORKOUT OF
THE DAYbox CrossFit Perugia wod - box CrossFit Perugia

Warm up

Mobility e attivazione Strenght

back squat +squat jump

3 sets x 3 rep heavy with 80/85%1rm (5min ramping weights) + 10 sqaut jump b.w. Wod happy birthday valentina piccioni +31

For time

31 squat cleans 40\25

Every time you drop the bar perform

20 slamball 10/8 15 weighted sit up (10/5) 10 burpees hand release

 

 

 

 

lunedì 21/10

Warm up

Mobility e attivazione Strenght

back squat +squat jump

3 sets x 3 rep heavy with 80/85%1rm (5min ramping weights) + 10 sqaut jump b.w. Wod happy birthday valentina piccioni +31

For time

31 squat cleans 40\25

Every time you drop the bar perform

20 slamball 10/8 15 weighted sit up (10/5) 10 burpees hand release

 

 

 

 

venerdì 18/10

WORKOUT 20.2 WORKOUT

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

? 35-lb. dumbbells ? 50-lb. dumbbells

giovedì 17/10

WARM UP

ACTIVATION AND MOBILITY ROUTINE

 

STRENGHT

TURKISH GET UP E2MOM FOR 10'

6/4 REPS LOAD BY FEEL

 

WOD

FROM 0 TO 5': 10  DOUBLE KB/DB - 10 LUNGES WITH PLATE

REST 1'

FROM 6' TO 11': 10 T2B- 10 HSPU

REST 1'

FROM 12' TO 17': 15 SQUAT - 5 PUSH UP 

mercoledì 16/10

WARM UP

2' BIKE OR ROW

WOD REVIEW

WOD HAPPY BDAY ANDREA +33!!!!!

TEAM FO 2

3300 MT ROW

EVERY 1100 MT PERFORM

33 HANG POWER CLEAN

33 PULL UPS

33 SYNCRO GOBLET SQUAT

*-CHANGE AS YOU NEED-*

martedì 15/10

WARM UP

3 ROUNDS

10'' MOUNTAIN CLIMBER

10 SPLIT SQUAT JUMP

10 PRESS AND FLEX WITH PLATE

 

SKILL AND STRENGHT: SPLIT JERK

WORK 10 WITH 3 REPS;

ADD WEIGHT

 

WOD

10 ROUNDS 4 TIME

10 AMERICAN SWING

10 BOX JUMP

T.C. 15'

lunedì 14/10

WARM UP

JUNKYARD DOG

 

STRENGHT

EMOM 10'

ODD 10 KB DI SUMO HIGH PULL (20/16 KG)

EVEN 10 RING ROW

 

WOD

3' AMRAP

DB SNATCH

REST 1'

3' AMRAP

WALL BALL

REST 1'

3' AMRAP

SLAM BALL

SCEGLI UN GIORNO

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

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