Cross Training Day 28-02-2018

WOD:
EMOM 16' (4 giri totali) di:

• Minuto 1: 10 Push Presses @40/27,5 Kg. (90/60 lbs.)
• Minuto 2: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 3: 25 Toes To Bars
• Minuto 4: 30 Push-Ups

THEN (NO REST)

AMRAP 4' of:

• 5 Burpees
• 25 Double Unders (x3 Singles)

Cross Training Day 27-02-2018

WOD:

5 rounds of: (TIME CAP 20')

• 5 Bear Complex @40/27,5 Kg. (90/60 lbs.)
• 20 V Sit-Ups
• 35 Double Unders (x3 Singles)

Cross Training Day 26-02-2018

TEAM WOD (team of 2):
AMRAP 20' of:

• 150 Thrusters @20/15 Kg. (45/33 lbs.)
• 90 Double Unders (x3 Singles)
• 30 Pull-Ups

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

Cross Training Day 24-02-2018

TEAM WOD (team di 2) 
(TIME CAP 25'):

• 50 Power Cleans @50/35 Kg. (110/80 lbs.)
• 100 Push-Ups HR
• 200 Sit-Ups
• 300 Air Squats
• 50 Power Cleans @50/35 Kg. (110/80 lbs.)

Cross Training Day 23-02-2018

WOD:
EMOM 20' (5 giri totali) di:

• Minuto 1: 40 Double Unders (100 Singles)
• Minuto 2: 20 Toes To Bars
• Minuto 3: 15 Box Jumps @60/50 cm. (24/20 in.)
• Minuto 4: 6 Wall Climbs

Cross Training Day 22-02-2018

WOD:

AMRAP 15' of:

• 5 Hang Power Snatches @40/27,5 Kg. (90/60 lbs.)
• 10 Affondi con bilanciere @40/27,5 Kg. (90/60 lbs.)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

Cross Training Day 21-02-2018

WOD "BARBARA":
5 rounds of (3' di pausa tra un round e l'altro):

• 20 Pull-Ups
• 30 Push-Ups
• 40 Sit-Ups
• 50 Air Squats

Cross Training Day 20-02-2018

WOD:

AMRAP 15' of:

• 15 Toes To Bar
• 12 KB American Swings @24/16 Kg. (1,5/1 pood)
• 9 Squat Cleans @50/35 Kg. (110/80 lbs.)

Cross Training Day 19-02-2018

TEAM WOD (team di 2) 
(TIME CAP 25'):

• 100 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 100 Double Unders (x3 Singles)
• 25 Burpees insieme
• 80 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 80 Double Unders (x3 Singles)
• 20 Burpees insieme
• 60 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 60 Double Unders (x3 Singles)
• 15 Burpees insieme

Cross Training Day 10-02-2018

TEAM WOD (team di 2) 
(TIME CAP 25'):

• 50 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• 50 V Sit-Ups
• 50 Box Jumps @60/50 cm. (24/20 in.)
• 50 Toes To Bars
• 50 Burpees
• 50 Toes To Bars
• 50 Box Jumps @60/50 cm. (24/20 in.)
• 50 V Sit-Ups
• 50 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)

Cross Training Day 09-02-2018

WOD:
EMOM 12' of:

• EVEN: 5 Wall Climbs
• ODD: 12 Toes To Bars

POI (SENZA PAUSA)

EMOM 12' of:

• EVEN: 6 Deadlifts @100/70 Kg. (220/155 lbs.)
• ODD: 10 Pistol Squats alternati

Cross Training Day 08-02-2018

WOD:
AMRAP 20' of:

• 1 Hang Squat Cleans @50/35 Kg. (110/80 lbs.) (+1 rep ogni giro)
• 2 Pull-Ups (+2 reps)
• 3 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.) (+3 reps)
• 4 V Sit-Ups (+4 reps)
• 5 Russian Twists @10/5 Kg. (Dx+Sx=1) (+5 reps)

Cross Training Day 07-02-2018

WOD:

4 rounds of: (TIME CAP 25')

• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 20 Toes To Bars
• 30 Push-Ups
• 40 Affondi con disco @20/15 Kg. (45/33 lbs.)
• 50 Double Unders (x3 Singles)

Cross Training Day 06-02-2018

WOD:

5 rounds of: (TIME CAP 16')

• 5 Clusters @40/27,5 Kg. (90/60 lbs.)
• 10 KB American Swings @24/16 Kg. (1.5/1 pood)
• 15 V Sit-Ups
• 20 Double Unders (x3 Singles)

Cross Training Day 05-02-2018

TEAM WOD (team da 2, si esegue un esercizio alla volta, dandosi il cambio):
AMRAP 10' of:

• 3 Curtis P. @50/35 Kg. (110/80 lbs.)
• 7 Inverted Burpees
• 11 Toes To Bars

5' RIPOSO POI

AMRAP 10' of:

• 3 Hang Squat Cleans @50/35 Kg. (110/80 lbs.)
• 7 Burpees
• 11 V Sit-Ups

Cross Training Day 03-02-2018

WOD:
2 rounds di (40" lavoro-20"riposo):

• Air Squats
• Box Jumps @60/50 cm. (24/20 in.)
• Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Affondi con disco @20/15 Kg.
• Toes To Bars
• V Sit-Ups
• Push-Ups
• Pull-Ups
• Double Unders (/3 Singles)
• Riposo

Si conta il numero totale di ripetizioni nei vari esercizi.

Cross Training Day 02-02-2018

TEAM WOD (team of 2):
AMRAP 20' of:

• 40 Pull-Ups
• 40 Push Presses @50/35 Kg. (110/80 lbs.)
• 40 Toes To Bars
• 40 Ball Slams @20/15 Kg. (45/33 lbs.)
• 10 Wall Climbs

Gli atleti si suddividono come vogliono le ripetizioni, lavora però uno alla volta.

Cross Training Day 01-02-2018

WOD:
EMOM 20' (4 giri totali) di:

• Minuto 1: 20 Wall Ball Shots @9/6,5 Kg. (20/14 lbs.)
• Minuto 2: 10 Thrusters @40/27,5 Kg. (90/60 lbs.)
• Minuto 3: 20 Toes To Bars
• Minuto 4: 20 KB Sumo Deadlift High Pulls @32/24 Kg. (271.5 pood)
• Minuto 5: Riposo