WORKOUT OF THE DAY

WORKOUT OF
THE DAYbox CrossFit Perugia wod - box CrossFit Perugia

WARM UP:

PLATE WARM UP ! ! !

 

WOD REVIEW

 

HERO WOD: HAVANA

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

 

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

mercoledì 20/02

WARM UP:

PLATE WARM UP ! ! !

 

WOD REVIEW

 

HERO WOD: HAVANA

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

 

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

martedì 19/02

WARM UP

PVC OHS - SALLY UP SALLY DOWN

 

STRENGHT: BARBELL CYCLING

10 X 4 SETS START AT 50% 1 RM P.S.

HANG POWER SNATCH

 

WOD: AUGURI EDORDO! 25

X3

TEAM OF TWO

25 FS SQUAT EMPTY BAR

25 PUSH PRESS EMPTY BAR

25 T2B/ K2C

(RX 20/15 KG)

T.C. 12'

25 THRUSTER WITH PARTNER

 

 

lunedì 18/02

PLATES WARM UP

 

STRENGHT

IN 8' WINDOW

OHS FROM GROUND

BUILD EAVY TRIPLE

 

WOD: BATTERY TRAINING POWER UP

15/12/9 X3

CAL ROW

BURPEES OVER THE ROW

AMERICAN SWING ( RX 24/16 KG)

 

REST TIME IS PARTNER WORK TIME

 

 

venerdì 15/02

WARM UP : 3 ROUNDS NOT FOR TIME

10 CUBAN PRESS WITH PLATE

10 GOBLET SQUAT WIDE GRIP

30" STRADDLE PRESS HOLD 

 

FRIDAY, PUMP DAY

3 ROUNDS

30" BANDED DEAD BUG

15 REP HIP THRUST

10 KB RACK TALL KNEELING TO STANDING

10 LANDMINE PRESS

 

CROSSFIT OPEN WORKOUT

11.3

 

giovedì 14/02

WARM UP

BALL TOSS GAME

DOWEL TOWEL GAME

CONE GAME

 

WOD

X2

IN A TEAM OF TWO

CASH IN 3' PARTNER HOLD

THEN

50 SYNCRO LUNGES

50 SYNCRO AMERICAN SWING

100 SLAM BALL (10/8 KG)

100 BP OVER THE PARTNER

mercoledì 13/02

WARM UP : 3 ROUNDS NOT FOR TIME

10 CUBAN PRESS WITH PLATE

10 GOBLET SQUAT WIDE GRIP

30" STRADDLE PRESS HOLD 

 

HAPPY B-DAY MARINA +59

POWER UP

1' ROW SPRINT + 1' BIKE SPRINT (X3)

 

WOD - CROSSFIT OPEN 17.4-

IN A TEAM OF 3 AMRAP 16'

55 DEADLIFT (100-70 KG RX)

55 WALL BALL (9-6 KG)

55 CAL ROW

55 HAND STAND PUSH UP

SCEGLI UN GIORNO

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

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Oppure contattaci al 348/8967218 (Daniele)

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