WOD 20/12

WOD 20/12

GENERAL WARM UP : MOBILITY SPECIFIC WARM UP : SKILL A.SWING – SDHP WOD  INTERVALLI 3′ ON 3′ OFF 4 ROUND A) ROWING 30 CAL MEN 20 WOMAN AMREPS AMERICAN SWING 28/20 – 24/16 – 20/12C 3′ REST B ) 400 RUN 200 ( BEGINNER ) / 100 D.U AMREPS...
Wod martedi 15/11

Wod martedi 15/11

warm up : mobility   21-15-9 reps, for time of: Deadlift , 100 /70 RX 70/50 Intermediate 50/35 Newbie Handstand Push-up , Pike push up
11/11 WOD

11/11 WOD

Wod 11/11   V           Macrociclo 1:3:2   General Warm up :  mobility   Core : med ball to patner 10’   Conditioning : Nancy 5 rounds for time of: Run, 400 m 15 Overhead Squats, 40/30 – 30/20 –...
10/11 Giovedi

10/11 Giovedi

Wod 10/11   G            Macrociclo 1:3:2   General Warm up :  mobility   Strenght : a1. 1 Rm Front Squat                         Start to 1 x 2@70% , 1 x 2 @80 , 1 x 1 85 , 1 x 1 90@ , 1 x 1 95@ test                               Rest 2’ between set...