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