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

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)

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.)

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)

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.)

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.

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

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)

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.)

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)