Mese: Maggio 2021

A. strenght
back squat from rack
5 sets x 5 reps
start every 2′
find your heavy set

B. wod
for time
9 – 15 – 21
clean & jerk
hand stand pushup

rx 50/35
scl 40/30
beg 30/20

HERO WOD
” HAMMER “
5 RFT

5 POWER CLEAN 60/40
10 FRONT SQUAT
5 JERKS
20 PULLUPS

rest 90″ btw rds

mid line
4 set x 4 complex situp/ straddle pushup

WOD
5 rounds for time
10 BOX JUMP OVER
1 COMPLEX BAR ( 3 t2b + 2 c2b + 1 mu )
30 AIR SQUAT

time cap 15′

CORE
3 X 8 DRAGON FLY eccentric phase in 5″

WOD
AMRAP 13′
5 hand stand pushup
7 pullup
35 double unders

WOD
EMOM 40′

sequenza 1
0′ –> 100mt run
1′ –> 30 jumping jacks
2′ –> 20 wall ball shot
3′ –> 15 ktb american swing
4′ –> 10 regular burpees
REPEAT
–rest 1′–

sequenza 2
10′ –> 50 skip OTS
11′ –>40 lateral skaters
12′ –> 30 jumping lunges
13′ –> 20 plank jumping jacks
14′ –> 10 squat jump
REPEAT
–rest 1′–
from 20′ to 29′
repeat sequenza 1
–rest 1′–
from 30′ to 39′
repeat sequenza 2

A. strenght
3 x 10 candle ring
rest 1’30” btw sets

B. WOD
for time
100 kcal
80 db hang clean & jerk alternated
60 toes to bar

time cap 20′

rx 20/15
scl 15/10
beg 12,5/8

HERO wod ” Fabio Comini “

da 0′ a 8′ amrap
100mt run
4 strict pullup
4 burpees boxj ump over

da 8′ a 10′ rest

da 10′ a 18′ amrap

200mt run
15 strict ring dip
15mt goblet walking lunges

da 18′ a 20′ rest

da 20′ a 28′ amrap
400mt run
26 hand release pushup
26 ktb american swing

il wod è stato creato dal 4* Reggimento Alpini Paracadutisti.
Fabio 26 anni , Ranger delle Forze Speciali dell’ Esercito Italiano , appasionato di Crossfit.

FOR TIME
buy in
1800 mt bike

then

3rds
5 power snatch
10 over had squat
20/15 kcal bike

cash out
30 thrusters

rx 40/30
scl 30/25
beg 20/15

A. strenght
10.8.6 4.2
front squat from the ground
start every 2′

B. wod
“DT”
5 rounds for time
12 deadlift
9 hang power clean
6 shoulder to over head
time cap 12′

rx 50/35
scl 40/25
beg 30/20

WOD
6 RFT
24 Double unders
12 TOES TOBAR
9 LATERAL BOX JUMP OVER

time cap 18′