LUNEDI Warm-up 4 Rounds of: 10 + 10 External rotation 10 + 10 Pallof Press 10 Cuban Press 30” Quadruped Position hold Workout Amrap 25’ of 20 Push-ups 30 Step Lunges @BW 10 Ring Row 15 Good Morning @ebb MARTEDI Warm-up Emom 20’ Min 1: 10 Kneeling Banded Pull Down Leggi tutto…
LUNEDì WUP 3 Rounds of 6+6 Cross body one Leg DB DL 6+6 One arm DB row WOD For Time 15 C2b 18 One Arm DB Hang C&J (divided as you want) 12 C2b 18 One Arm DB Hang C&J (divided as you want) 9 C2b 18 One Arm DB Leggi tutto…
LUNEDÌ WUP 15” plank 8 Step Lunges 4 Muscle Clean 30”plank 12 Step Lunges 6 Muscle Clean 45”plank 16 Step Lunges 8 Muscle clean WOD Amrap 24’ 600 m run 7 Wall Climb 400 m run 14 Back rack step Lunges @30/20 200 m run 21 TTB COUT Cool down Leggi tutto…
LUNEDÌ WUP Tabata Burpees WOD 3 x 2’30” Interval – Rest 90” b/t A. 25 KB Swing @24/16 15 Pullups max effort DU B. 15 Pullups 75 DU max effort KB Swing C. 75 DU 25 KB Swing max effort Pullups COUT 4×8 Romanian DL MARTEDÌ WUP 3 Rounds of Leggi tutto…
LUNEDÌ WUP 3 Rounds of 10 Step Lunges 10 Seated Banded Pull 50 Single unders WOD 10 Rounds of 5 Strict Pullups chin up Grip 15 m DBs suitcase walking Lunges 35 DU COUT B&A MARTEDÌ WUP Amrap 5’ 200 m run 10 KB DL 10 Alt. Leg V-Ups WOD Leggi tutto…
I WOD di Crossfit Sant Elena LUNEDÌ WUP 3 Rounds 10 PVC pass throught in Squat position 10 Alt. Cossack squat with 3” pause in bottom 10 broad jump WOD 15’ to find 3 RM Squat Snatch COUT Amrap 8’ 8 OHS @50/35 8 Pullups MARTEDÌ WUP 3 Rounds 10 Leggi tutto…
SABATO WUP 4 Rounds 20 m KB weighted duck walk 20 m Inchworm walk WOD 50 SDLHP @43/30 25 Sit-Ups 40 Pistols 25 Sit-Ups 50 Pushups hand release COUT Deload shoulder, quad & knees
VENERDì WUP 3 Rounds 12 KB DL 9 KB Bent over row 6 Tuck Jump WOD 30’ Amrap 21 Kb swing 24/16 18 Box Jump 15 Pullups 400 m run COUT B&A
GIOVEDÌ WUP 3 Rounds 10 PVC raises in prone position 10 PVC press btn in prone position 10+10 Split squat WOD Every 120” x 8 set 1 Push Jerk + 1 Split Jerk with 2” pause in catch COUT 5-10-15-20 Push press @50/35 TTB
MERCOLEDÌWUPAmrap 5’10 PVC Muscle Snatch10 Down & Up20 Lateral Jump on PVC WODFor Time100 DU15 Bar Facing Burpees 15 Power Snatch @35/2575 DU15 Bar Facing Burpees12 Power Snatch @43/3050 DU15 Bar Facing Burpees7 Power Snatch @52.5/3525 DU15 Bar Facing Burpees5 Power Snatch @61/43 COUTWith a partner (A/B)5 set each ofA: Leggi tutto…