21/04 WOD

21/04 WOD

warm up – 3 Rnd 400 run 10 m worm walk    https://www.youtube.com/watch?v=u9SyRcwlIEM 10 m crab walk    https://www.youtube.com/watch?v=Xwcbm93mM-o EMOM : 5 Push up (50%)+ 1 Wall Ball 9/6 5 Push up + 2 wall ball ……………...
15/04 WOD

15/04 WOD

A) warm up : 3 rounds easy of 400 run 30″ puppy dog 30″ cobra 30″ spiderm lunge dx 30″ spiderman lunge sx   B) Gymnastic : Plank 4 x 60″30″ rest advanced/intermediate 4 x 30″30″ rest beginner C) Metcon : 20/16/12/8 of 1...
11/04 WOD

11/04 WOD

Warm up : 400 run 30 jumping jack 20 spiderman lunge 10 ab walk Gymnastic :Intermediate :  Hand stand hold 5 x 30 – 30 rest / Beginner :  Plank 30/60 x 5 set Power Endurance Intermediate / strenght beginner  : Emom 10’ 3 Power clean + push jerk 60% / D.L 5 x 5 every 2...
08/04 WOD

08/04 WOD

warm up : 10 spiderman lunge 10 bear walk 3 wall climb 10 overhead squad PVC 3 Rnd Strenght : 1 Power clean + 3 strict press find your 3 Rm Metcon : Amrap 5′ x 3 of 20 m Farmer’s walk dumbell 32/24 / 25/20 20/15 30 D.U /90...