venerdì 23/10
WARM UP
3 ROUNDS
5+5 ROMANIAN SPLIT SQUAT
10+10 PLNAK LEG LIFT
10 GTOH MB
EMOM 12'
1° - 30" MAX REP WB
2° - 5 MB DEVIL PRESSBRAD JUMP*
3° - 30" MAX REP SLAM BALLS
* IN THE REMEANING TIME MAX WALKING LUNGES
WOD
CYCLING DT 5 SETS OF
10/5 CAL BIKE
9 DEADLIFT
7 HPC
5 STOH
Rx 70/50Kg
giovedì 22/10
WARM UP
YOGA BARBELL ROUTINE
+
100 JUMPING JACKS
CORE CONDITIONING
5 SETS
10 WEIGHTED TOES TO REACH
10XSIDE BICYCLET CRUNCH
10XSIDE KB DRAG THROUGHS
10 HOLLOW ROCKS
WOD FOR TIME
21 - 15 - 9 - 6 - 3
HANG POWER CLEAN
PULL UPS
KB SNATCH
TIME CAP 12'
mercoledì 21/10
WARM UP
1' BIKE
1' BIKE STANDING
1' BIKE SEATED ONLY ARMS
WOD HAPPY BDAY VALENTINA!!!!
320 BOX STEP UPS
WITH DB
EVERY 32 REPS PERFORM
5 PUSH UP
10 SQUAT
15 SIT UP
martedì 20/10
WARM UP
4' AMRAP
10 NO PUSH UP BURPEES
20 RUSSIAN TWIST
10 SQUAT
STRENGHT AMRAP 6'
PUSH AND PULL STYLE
10+10 BB FLOOR PRESS + BENT ROW
REST 2' x 5 SETS
BUILD MAX LOAD
WOD AMRAP 6'
9 POWER SNATCH
7 PUSH UP AND RELEASE
5 T2B
REST 2'
THEN REPEATE
lunedì 19/10
WARM UP
X3
20 SHOULDER TAPS
10 BANDS ROWS
30 SU
STRENGHT 5 SET FOR QUALITY
10 KNEELING DOWN AND UP DOUBLE KB
10 RING ROWS
10 RENEGADE ROWS
(ADD ONE REP EACH ROUNDS)
WOD HAPPY BIRTHDAY SARA +42
84 DU/126 SU
6 DEVIL PRESS
84 DU/126 SU
12 BURPEES PULL UPS ( BP TARGET)
84 DU/126SU
6 MAN MAKERS
venerdì 16/10
WARM UP 3' AMRAP
10 SEATED PRESS PVC
5 PVC KANG SQUAT
10 PLIT SQUAT JUMP
EMOM 8'
3 SHOULDER PRESS
4 PUSH PRESS
(BUILD MAX LOAD)
WOD :HB ANDREA +34!!
AMRAP 12'
34 BOX JUMP OVER
34 POWER CLEAN
34 SIT UP WIT MEDBALL
a partire dal 01/08/2016 per vedere il relativo wod
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