sabato 22 ottobre 2016

WOD SABATO 22.10.16

27-21-15
B.squats
Hspu

WOD VENERDI' 21.10.16

4 rounds
1-2-3-4-5-6....
Burpees 
Pullups 
3min amrap
1min rest between rounds

WOD GIOVEDI' 20.10.16

For time:
50 wall-ball shots
50 deadlifts
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

WOD MERCOLEDI' 19.10.16

50-40-30-20-10
Box jump 
Ring dip

WOD MARTEDI' 18.10.16

Freestyle Fran
45 reps of each for time:
Thrusters
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.

WOD LUNEDI' 17.10.16

15 PCL
15 S2OH

WOD SABATO 15.10.16

30 a. swing
20 sit up ghd
10 hpsnatch

WOD VENERDI' 14.10.16

7 front squat
7 chest to bar pullups 
7 rounds

WOD GIOVEDI' 13.10.16

4 rounds 
300mt row
12 hpcl

WOD MERCOLEDI' 12.10.16



2 rounds
250mt run
25 overhead squats
25 ghd situps
25 sumo deadlift high pulls


martedì 11 ottobre 2016

martedì 4 ottobre 2016

lunedì 3 ottobre 2016

WOD LUNEDI' 03.10.16


21-15-9
Burpees 
Overhead squats
Pullups

WOD SABATO 01.10.16


30-25-20-15-10-5
Wall balls
Swing

WOD VENERDI' 30.09.16


In a team of 2
90-60-30
Bench presses
Power cleans

WOD GIOVEDI' 28.09.16


"NICOLE "
400mt run
Max pullups
20min amrap

WOD MERCOLEDI' 28.09.16


10min AMRAP
10 p.cl
10 burpees
 

WOD MARTEDI' 27.09.16


55 p.sntch
55 pullups 
55 cal row
55 hspu

WOD LUNEDI' 26.09.16


100 SDLHP
Every minute 5 strict press