sabato 24 settembre 2016

WOD SABATO 24.09.16

3 DL
30 Push up
3 DL
27 Push up
3 DL
24 Push up
3 DL
21 Push up
3 DL
18 Push up
3 DL
15 Push up
3 DL
12 Push up
3 DL
9 Push up
3 DL
6 Push up
3 DL
3 Push up

venerdì 23 settembre 2016

WOD VENERDI' 23.09.16


easy DVB 😉
1600mt run
8 rounds 
10 wall ball
5 pullups

800mt run
4 rounds 
10 wall ball
5 pullups

400mt run
2 rounds 
10 wall ball
5 pullups

giovedì 22 settembre 2016

WOD GIOVEDI' 22.09.16


10 power clean 
10 walking lounge
10 rounds

WOD MERCOLEDI' 21.09.16


21 p.sntch
21 t2b
15 ohs
15 t2b
9 s.sntch
9 t2b

WOD MARTEDI' 20.09.16


50 box jump
25 handstand pushup 
40 box jump 
20 hspu
30 box jump
15 hspu
20 box jump
10 hspu
10 box jump
5 hspu

WOD LUNEDI' 19.09.16


00:00-02:00min
3 pullups 
6 pushup 
9 squat
2 rounds

02:00-04:00min
4 pullups
8 pushup
12 squat
2 rounds

04:00-06:00
5 pullups
10 pushup
15 squat
2 rounds

Etc...

WOD SABATO 17.09.16


E2MOM x 10

7 thrusters
7 pullups

venerdì 16 settembre 2016

WOD VENERDI' 16.09.16

10 squat clean
50 situp 
8 squat clean
40 situp
6 squat clean
30 situp
4 squat clean
20 situp
2 squat clean
10 situp

martedì 6 settembre 2016

WOD MARTEDI' 06.09.16

3 serie Max pistol gamba sx
3 serie Max pistol gamba dx
3 serie Max 1arm sntch sx 
3 serie Max 1arm sntch dx
3 serie t2b

WOD LUNEDI' 05.09.16

7 rounds 

1min muscle snatch 
1min overhead squat
1min lateral burpees
1min stop

WOD SABATO 03.09.16

TK

8 strict pullups 
8 box jump 90cm
8 a.swing 32kg

20min amrap

WOD VENERDI' 02.09.16

1000mt run
25 cleans
800mt run
20 cleans
600mt run
15 cleans
400mt run
10 cleans
200mt run
5 cleans

Encrease load every round

WOD GIOVEDI' 01.09.16

3 rounds 
30 deadlift 
30 sit ups