venerdì 11 agosto 2017

Cross Training Day 11-08-2017

SKILL

Bar Muscle-Ups

WOD:
3 rounds of (TIME CAP 20'):
  • 10 Pull-Ups
  • 20 Lunges con bilanciere @40 Kg. (90 lbs.)
  • 30 KB American Swings @24 Kg. (1.5 pood)
  • 40 Sit-Ups
  • 50 Push-Ups


giovedì 10 agosto 2017

Cross Training Day 10-08-2017

STRENGHT

5-5-3-3-1-1 Squat Cleans (riposo 2' tra le serie)

WOD:
4 rounds of:
  • 4 Squat Cleans @70% RM
  • 8 Pull-Ups
  • 12 Toes To Bars
  • 16 Double Unders (x3 Singles)


mercoledì 9 agosto 2017

Cross Training Day 09-08-2017

WOD:
AMRAP 7' of:
  • 7 KB Sumo Deadlift High Pulls @32/20 Kg. (2/1.25 pood)
  • 14 Sit-Ups
3' REST THEN

AMRAP 7' of:
  • 7 Burpees Over The Bar
  • 14 Hang Power Cleans @40/20 Kg. (90/45 lbs.)


martedì 8 agosto 2017

Cross Training Day 08-08-2017

WOD:
AMRAP 18' of:
  • 2 KB American Swings @24/16 Kg. (1.5/1 pood) (+2 reps ogni giro)
  • 3 Toes To Bars (+3 reps)
  • 4 OH Lunges con disco @20/15 Kg. (45/33 lbs.) (+4 reps)
  • 5 Double Unders (x3 Singles) (+5/15 reps)


lunedì 7 agosto 2017

Cross Training Day 07-08-2017

TEAM WOD (team da 2, si esegue un giro completo, dandosi il cambio):

7 rounds (a testa) of:
  • 7 Pull-Ups
  • 7 Box Jumps @60/50 cm. (24/20 in.)
  • 7 Clean & Presses @45/27,5 Kg. (100/60 lbs.)


sabato 5 agosto 2017

Cross Training Day 05-08-2017

WOD:
TABATA (8x20"work-10"rest) of:
  • Rope Battle
  • Toes To Bars
  • Affondi con bilanciere @45/30 Kg. (100/65 lbs.)
  • Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • Push-Ups
Il risultato è dato dalla somma delle ripetizioni della prestazione peggiore nei singoli esercizi.



venerdì 4 agosto 2017

Cross Training Day 04-08-2017

WOD 1:
  • 12 Front Squats @70/45 Kg. (155/100 lbs.)
  • 2 rounds of:
    • 12 Chest To Bar Pull-Ups
    • 12 Toes To Bars
  • 12 Front Squats @70/45 Kg. (155/100 lbs.)

WOD 2 "ANNIE":
50-40-30-20-10 reps of:
  • Double Unders (x2 Singles)
  • Sit-Ups


giovedì 3 agosto 2017

Cross Training Day 03-08-2017

WOD:
AMRAP 15' of:
  • 5 Burpees Box Jumps @60/50 cm. (24/20 in.)
  • 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
  • 15 Toes To Bars
  • 20 KB Sumo Deadlift High Pulls @24/16 Kg. (1.5/1 pood)


mercoledì 2 agosto 2017

Cross Training Day 02-08-2017

SKILL

Handstand Push-Ups

WOD:
5 rounds of:
  • 15 Double Unders (x3 Singles)
  • 12 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
  • 9 Power Cleans @45/30 Kg. (100/65 lbs.)


martedì 1 agosto 2017

Cross Training Day 01-08-2017

STRENGHT

5x5 Deadlifts (riposo 2' tra le serie)

WOD:
5 rounds of:
  • 5 Deadlift @80% peso prima
  • 10 One Arm KB Snatches @16/12 Kg. (1/0.75 pood)
  • 15 Toes To Bars
  • 20 Double Unders (x3 Singles)