Week 27.05/01.06

LUNEDÌ WUP 20” on – 10” off 4x Dead Hang 3x Scapular Pullups 2x Ring row WOD EMOM 10’ 5-10 Strict Pullups COUT 3 Rounds for Time 20 WB @9/6 20 KBS @32/25 200 m run MARTEDÌ WUP 3 Rounds of 10 Plate Good Morning 5+5 Single Leg KB DL Leggi tutto…

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WEEK 20/25.05

LUN wup Emom 8’ Odd: straight arms Banded pull down in Hollow Body Position Even: deep bar swing Skill Practice on BMU Transition: low bar and feet on plate wod 7-5-3 BMU 10+10 KB snatch @24/16 cout B&A MART team wup 3 Rounds: 10” on – 20” off -Plate jump Leggi tutto…

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Week 13/17.05

LUNEDÌ WUP SNATCH PRIMER 5 Set (2@PVC+3@ebb) of: 2 Snatch DL 2 High Hang Muscle Snatch 2 Hang Power Snatch (2” catch position) 2 Squat Snatch (2” at the knee and catch position) WOD 15’ to find 3 Heavy Squat Snatch (Drop&Go) COUT Belly to bar 5-5-5-5-5 Rest 60” b/t Leggi tutto…

Week 6/11.05

LUNEDÌ WUP EMOM 9’ (40” on – 20” off) Banded PVC pull down (feet on MB) Box Dips Bar swings SKILL Bar Muscle Ups WOD 10 Rounds of: 2 BMU 4 Pistols 8 KB swing @32/24 COUT B&A MARTEDÌ WUP 3 Rounds of: 10 Alternate Bird Dog (2” pause) 10 Leggi tutto…