LUNEDÌ WUP GAME: “TIC-TAC-TOE” (MedBall Tris) https://youtu.be/HfgZ7mpgKoE WOD 50/40/30/20/10 DU 25/20/15/10/5 TTB 5/4/3/2/1 DL @100/70 COUT 3 GIANT SET 10 Bent Over Row 8 Hammer Curl 6 Strict Pullups Wide Grip MARTEDÌ WUP 3 Rounds of: 10 Alt. Prisoner step up 10 KB Deadlift 200 m run WOD 35’ Amrap*: Leggi tutto…
LUNEDÌ WUP Amrap 6’ 12 Air squat 9 Push press 6 Burpees WOD 10 Alt. DB Snatch 30 Thrusters @43/30 20 Alt. DB Snatch 20 Thrusters @43/30 30 Alt. DB Snatch 10 Thrusters @43/30 COUT Accumulate 3’ L-Sit hold on parallette MARTEDÌ WUP 3 Rounds of: 10 Banded Pulley 10 Leggi tutto…
LUNEDÌ WUP 3 Rounds of: 12 MB Deadlift 9 MB Clean 6 MB Push Press WOD Re-Open “13.4” Amrap 7’ 3, 6, 9, 12… Clean & Jerk @61/43 TTB COUT Renegade Row 12-10-10-8 MARTEDÌ WUP GAME “Cone Grab” Who lose perform 3 Air squat + 3 burpees WOD Team Quarter Leggi tutto…
LUNEDÌ WUP Emom 12’ Min 1: 6 Pull-Down in Hollow Body Position – tempo 2020 Min 2: 8 Snatch grip Push Press Behind The Neck Min 3: 10 Kip Drill from Hollow to Glutes Bridge WOD RE-OPEN “16.3” Amrap 7’ 10 Power Snatches @35/25 3 BMU SCALED 10 Power Snatches Leggi tutto…
LUNEDÌ WUP 3 Rounds of: 10 Prisoner Step Up 10 Good Morning 20” Elbow plank WOD RE-OPEN “11.2” Amrap 15” 9 DL @70/45 12 Push Ups 15 Box Jump COUT B&A MARTEDÌ WUP Amrap 6’ 200 m run 10 step lunges 5 burpees WOD 2 Rounds of: 800 m run Leggi tutto…
LUNEDÌ WUP GAMES FARMER & LUMBERJACKS WOD RE-OPEN “12.1” Complete as many reps as possibile in 7’ of burpees *The Athlete will move from flat on the ground to touching an object with both hands that is 6 noches avive their max reach COUT MIDLINE 3 GIANT SET: -5/10 strict Leggi tutto…
LUNEDÌ WUP Emom 9’ Min 1: 15”-20” L-Sit Hold Min 2: 6+6 One Leg KB DL Min 3: 10 Plank to Alt. toes touch WOD Deadlift 5×5 – Rest 90” Havier than last week COUT 4 Rounds for time 5+5 KB Snatch 10 TTB 10 m HSW MARTEDÌ WUP 5’ Leggi tutto…
LUNEDÌ WUP 3 Rounds of: 8 Plate Scapular push ups 12 Plate GTOH 16 OH Step Lunges WOD Mantain the same ROM of TEST WEEK and perform Emom 12’ Odd: 35% of Max Strict Hspu Even: 6/8 reps Dual KB Z-Press – tempo 2020 COUT Amrap 9’ Ladder Up 3, Leggi tutto…
LUNEDÌ WUP 3 Rounds of: 12 external rotation 10 Cuban press 8 Half squat Jump (2” pause in bottom) WOD Every 2’ for 5 sets 8 Power Snatch t&g (40% 1RM) COUT 7 Rounds of: 2 Bar MU 4 Power Snatch MARTEDÌ WUP 3 Rounds of: 200 m run 7+7 Leggi tutto…
LUNEDÌ WUP 3 Rounds of: 10 m Plate OH Walking Lunges 8 Cuban Press 6 Ring to Chest WOD Mantain the same ROM of TEST WEEK and perform Emom 8’ Odd: 35% of Max Strict Hspu Even: 6/8 reps of KB Z Press each arm – tempo 2020 COUT 3 Leggi tutto…