Cross Training Day 31-08-2018

SKILL

• 20' Lavoro su HANDSTAND HOLD, HSPU, HANDSTAND WALKING

WOD
6 rounds di: (TIME CAP 18')

• 9 Burpees
• 12 Toes To Bars
• 15 Box Jumps @60/50 cm. (24/20 in.)

Cross Training Day 30-08-2018

WOD (TIME CAP 15')
4 rounds di:

• 10 KB Russian Swings @24/16 Kg. (1,.5/1 pood)
• 15 KB Sumo Deadlift High Pulls @24/16 Kg. (1,.5/1 pood)
• 20 Push-Ups HR
• 25 Sit-Ups
• 30 Double Unders (x3 Singles)/Tuck Jumps

Cross Training Day 29-08-2018

SKILL

• 15' Lavoro su Muscle-Ups (Bar o Ring)

STRENGHT
Ogni 3' per 6 serie (totale 18')

• 6 Front Squats

WOD
EMOM 16' of:

• Minuti PARI: 1 Power Clean + 1 Front Squat + 1 Thruster @50/25 Kg. (110/55 lbs.)
• Minuti DISPARI: 20 Wall Ball Shots @ 9/6,5 Kg. (20/14 lbs.)

Cross Training Day 28-08-2018

WOD (TIME CAP 30')

• 30 Double Unders (x3 Singles)/Tuck Jumps
• 10 rounds di:
• 10 Burpees
• 10 V Sit-Ups
• 10 Walking Lunges (x gamba)
• 10 Push-Ups HR
• 30 Double Unders (x3 Singles)/Tuck Jumps

Cross Training Day 27-08-2018

SKILL

• 20' Lavoro su HANDSTAND PUSH-UPS

WOD
15-12-9-6-3 ripetizioni di: (TIME CAP 20')

• Power Cleans @50/30 Kg. (110/70 lbs.)
• Pull-Ups/Ring Rows
• Front Squats @50/30 Kg. (110/70 lbs.)
• Toes To Bars

Cross Training Day 25-08-2018

STRENGHT

• 5-5-3-3-2-1-1 Deadlift

WOD
5 rounds di: (TIME CAP 20')

• 30 KB Sumo Deadlift High Pulls @24/16 Kg. (53/35 lbs.)
• 20 V Sit-Ups
• 10 Burpees

Cross Training Day 24-08-2018

STRENGHT

• 5-5-3-3-2-1-1 Clean & Jerk

WOD
5 rounds di: (TIME CAP 15')

• LADDER 10-2 Pull-Ups/Ring Rows
• LADDER 4-20 Toes To Bars
• LADDER 30-6 Push-Ups
• LADDER 8-40 Double Unders (x2 Singles)