Mese: Ottobre 2021

wod
” meteoriti “

amrap 5′
7/5 kcals air bike
11 db burpees

rest 1′

amrap 5′
8/6 kcals airbike
12 db power cleans

rest 1′

amrap 5′
9/7 kcals air bike
13 db push presses

rx 2 x 20/15
scl 2 x 15/10
beg 2 x 10/6

wod
” chelsea “
emom 30′
5 pullup
10 pushup
15 air squat

se fallisci continua amrap
score is only tot rds emom

scl amrap 20′ bande strict pullup ,knee pushup , air squat

HERO WOD
“FAT AMY”

for time

50 air squat
10 burpees
40 situps
10 burpees
30 lunges alt.
10 burpees
20 ktb swing 24/16
10 burpees
10mt bear crawl
10 burpees
20 ktb swing
10 burpees
30 lunges alt.
10 burpees
40 situps
10 burpees
50 air squat

wod

“partner kelly”

5RFT
400mt run toghether
30 box jump
30 wall ball shot

run INSIEME
bj ” i go you go “
wb INSIEME ( stesso target )

wod
” my lova “
12′ amrap
3,6,9,12…..

dual db hang squat clean & jerk

• dopo og i round dispari 3 RMU
  ** dopo og i round pari 8mt HSW

RX 2 X 20/15
SCL 2 X 15/10 | banded rmu or banded strict pullup | wall shoulder tap

CORE
3 x 30 tall plank knee to elbow
rest 1′

wod
” MARLA “
with 25′ running clock
50″ row – 10″ rest
40″ row – 20″ rest
30″ row – 30″ rest
20″ row – 40″ rest
10″ row – 50″ rest

score is total meters

wod
” kumite “
3 RFT
400mt run
15 burpees boxjump
9 power snatch

• rest 1′ –
  Rx 50/35
  scl 40/30
  beg 30/20

wod
” benedición “

amrap 4′
50 double unders
15 hspu
rest 2′
amrap 4′
50 double unders
3 rope climb
rest 2′
amrap 4′
50 double unders
air squats

MIDLINE
3 SETS
20 abmat situps
rest 1.30″

HERO WOD
” MC LAREN “

amrap 20′
3 thrusters ( 50% bw )
5 boxjump
7 pushup hand realise

team wod x 2 ( i go you go)
” Ballabylonia “

amrap 25 ‘
50 kcals
40 deadlift
30 hang power cleans
20 shoulder to over head
6 rope climb

rx 40 /30
scl 30/20

accessory work
amrap 30″ ON – 30″OFF x 5′
partner ” clap ” pushup