WORKOUT OF THE DAY

WORKOUT OF
THE DAYbox CrossFit Perugia wod - box CrossFit Perugia

WARM UP

10" HOLLOW ROCK

10" ARCH ROCK

10 PUSH UP HR

10 SQUAT

 

SKILL 

WOD REVIEW

 

WOD

IN A TEAM OF TWO

2 ROUNDS

1000 MT BIKE

21 BACK SQUAT

1000 MT BIKE

15 BACK SQUAT

1000 MT BIKE

9 BACK SQUAT

sabato 15/06

WARM UP

10" HOLLOW ROCK

10" ARCH ROCK

10 PUSH UP HR

10 SQUAT

 

SKILL 

WOD REVIEW

 

WOD

IN A TEAM OF TWO

2 ROUNDS

1000 MT BIKE

21 BACK SQUAT

1000 MT BIKE

15 BACK SQUAT

1000 MT BIKE

9 BACK SQUAT

venerdì 14/06

WARMP UP

1600 MT RUN

 

WOD REVIEW

DB SNATCH

 

WOD

HAPPY BDAY VALERIA +30

IN A TEAM OF TWO

 

2000 MT ROW

30 SYNCRO DB SNATCH

1000 MT ROW

30 SYNCRO DB SNATCH

500 MT ROW

30 SYNCRO DB SNATCH

 

Rx20/15 kg

Sc 15/7 kg

giovedì 13/06

WARM UP: 3 ROUNDS

10" HOLLOW ROCK

10" ARCH UPS

10 PUSH PRESS SNATCH GRIP

10 SQUAT

 

SKILL:

POWER CLEAN - PULL UPS

 

WOD: FOR TIME

15-12-9-6-3-1

POWER CLEAN

PULL UPS

 

RX 50/35 - SC: 35/25

mercoledì 12/06

WARM UP

2' BIKE + 2' ROW

 

CORE

4 ROUNDS FOR TIME

30" FLUTTER KICKS BAR

10 RING BODY SOUR

20 WEIGHTED DEAD BUG

10 WINDSHEILD WIPERS

REST1'

 

WOD FOR TIME

800 MT RUN

20 SLAMBALL BOX STEP OVER

-

600 MT RUN

15 SLAMBALL BOX STEP OVER

-

400 MT RUN

10 SLAMBALL BOX STEP OVER

-

200 MT RUN

5 SLAMBALL BOX STEP OVER

 

TIME CAP 20'

 

martedì 11/06

WARM UP

1000Mt ROW IN A TEAM OF TWO

THEN

JUNKYARD DOG

 

SKILL

EMOM 10'

8/10 RING ROW 

8/10 SUMO DL HIGH PULL KB

 

WOD HAPPY BDAY LORENZO +30!!!

FOR TIME

30 DEVIL PRESS

EVERY 10 REP PERFORM 20 WALL BALL

Rx 22.5/15 kg

Sc 15/7 kg

lunedì 10/06

WARM UP

2'RUN+2' ROW+2' BIKE

 

SKILL

ROPE CLIMB

 

WOD: HB DINO!!+29

14' AMRAP

400MT RUN

29 GOBLET SQUAT

29 KB PUSH PRESS ONE ARM

(24/16 KG)

SCEGLI UN GIORNO

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

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