30/07 Wod W

30/07 Wod W

warm up : Bear walk 1 lap 10 rolling sit up straddle 30″ plank strenght : ghd sit up 4 x 10 Powerlifting ( strenght ) : strict press 5-4-3 x 2 Heavy Weightlifting ( power ) : Emom 10′ Power snatch Rx 50-60% 1Rm ( power endurance ) 8-10 reps Intermediate 50-60% 1 Rm (...
29/06 Wod

29/06 Wod

warm up : 10  renagate row + rotation shoulder press 10 mountain climb 10 rolling sit up 4 rounds   RX complete 4 rounds of:      1.30 dumbell squat clean RX 20/15 kg   – Intermediate 15/10 kg – Beginner 10/5 kg RX – Int 1′ Rest 2. 30 wall ball ,  RX – Intermediate...
28/06 WOD M

28/06 WOD M

Warm up : mobility circuit 10′ A ) core : 1. Plank 2. Side plank dx 3. Bridge 4. Side plank sx 30″ each position x 5 B) gymnastic strenght : Beginner – 5 x 4/5 Ring Row Intermediate – 5 x 7/8 parallel Ring Row Advanced – 5 x 5 weighted...
27/06 Wod

27/06 Wod

Warm up : mobility + core 10′ 10 spiderman lunge 30″ hollow hold 1 lap  bear walk 30″ arch   Emom 20′ Weightlifting+Gymnastic+monostructural 1° minute Power Endurance :  6 Hang Power Clean TNG Rx 60/40  – 50/35 Intermediate 2° minute : 10...
25/06 Wod M

25/06 Wod M

warm up : mobility – drills   – spiderman lunge – bear walk – ankle bounce – skipp – butt kickers 30′  Endurance : C. 400 Run B. 400 Row/assault bike/ skierg A. max reps D.U 50/150 single under...