WOD 15/07/2016

HEAVY

MINUTES 1-9

ON THE 90 SEC. X 6 ROUNDS

2 HANG SQUAT SNATCH @70%  (1 RM) NO DROP

REST 4′

MINUTES 13-22

ON THE 90 SEC. X 6 ROUNDS

2 SQUAT SNATCH @80%  ( 1 RM)  NO T.e.G

 

TEAM WOD

2    PARTNER (M-M ; W-W)

FOR TIME:

200 PARTNER WALL BALL SHOTS @9-6

75   BURPEES SINCRO

 

WOD 02/11/15

HEAVY

BACK SQUAT 4 x 5reps @ 80 %
ACTIVE REST 4′:
30″ SUPERMAN POS.
30″ HOLLOW HOLD
30″ M.E. V-UP

WOD

9′ AMRAP

20 HANG POWER CLEAN @ 50 / 30
20 BURPEES
20 FRONT SQUAT @ 50 / 30

HALLOWEEN WOD 31/10/15

“LA PAURA FA 90…”

31 ROUNDS OF:

90″ON

6 PISTOL SQUAT ALT.
6 THRUSTER ( *barbell behind neck) @ 60 / 35
6 BURPEES CHEST TO BAR PULL UP

30″ OFF

 

 

WOD 28/10/15

HEAVY

10′ TO BUILD 3RM OF PUSH PRESS

WOD

AMRAP 8′

20 WALL BALL SHOT @ 9 / 6
15 DEADLIFT @ 110 / 55
10 LAT. BURPEES

 

WOD 22/10/2015

HEAVY:

Pistol Squat 3 x 8 reps
ACTIVE REST 3’= 20″ Cumulative of L-Sit + 15 UB Pass Throw

WOD:

A.M.R.A.P. 12′

7 Pull Ring
9 Walking Step Lounges ( BB in Front Rack ) @ 60 / 35
11 Burpee Lateral H.R.

 

WOD 21/10/15

HEAVY

EMOTM 10′

EVEN: 6 Strict Ring Dip

ODD: 9 Kipping Ring Dip

WOD

TIME CAP=12′

50 Pull Ups
50 Double Unders

30 Wall Ball Shot @ 9 / 6
30 Double Unders

10 Burpees Box Jump Over @ 24″/20″

WOD 19/10/2015

HEAVY: 

weighted chin ups :  5 x 8-6-4-1-1 reps

active rest 3′: skill rope climb

WOD: 

3 rounds ( 45″ ON; 15″ OFF)

ROPE CLIMB

INVERTED BURPEES TUCK JUMP

TOES TO BAR

RING PUSH UP

BOX JUMP

WOD#7

Heavy: front squat
4×8 @75% rest 2’30”

Rest: weighted chin ups
3×8 increase each set

Wod: E.M.O.M 16′

EVEN 5 pass trought
M.E. DU

ODD 11 burpees pull UPS

WOD#6

Wod: amrap 4′
8 S.t.O (axel bar) @55/35
14 O.H. lounges step (axelbar)

Rest 2′

Amrap 3′
6 deadlift 90/60
12 pull ups

Rest 2′

Amrap 7′
15mt tire flip
10 push ups
5 burpees

WOD#4

Heavy: deadlift 5×5 70% 1RM

*Rest 3′ each set

*Rest: perform 15mt tire flip

WOD: 3 RFT
400 mt run
20 lateral burpees
20 ring dips