09/11 Mercoledi WOD

09/11 Mercoledi WOD

Wod 09/11   M            Macrociclo 1:3:2   General Warm up :  mobility   Core : hollow – arch 30:30 x 5 set   Conditioning : RX – Intermediate 10 rounds, each round for time, of: 5 Thrusters, 50/35 – 40/30 10 Pull-ups Sprint, 100 m Beginner 30/20 banded...
08/11 Martedi WOD

08/11 Martedi WOD

Wod 08/11   M            Macrociclo 1:3:2   General Warm up :  mobility ankle,knee,hip,toracic spine   Core  : Plank – pull med ball 30:30 x 5 set   Conditioning : RX – Intermediate  Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One...
07/11 Lunedi WOD

07/11 Lunedi WOD

Wod 07/11   L            Macrociclo 1:3:2   General Warm up :  dynamic Mobility   Skill : Muscle up   Conditioning : Scaled Complete as many rounds as possible in 14 mins of: 50 Wall Balls, 20/10 lbs, 200 Jump Rope (Singles)s RX Complete as many rounds as possible in...
Wod 21/10   G             Macrociclo 1:2:3

Wod 21/10 G Macrociclo 1:2:3

  General Warm up : 10’ 5 DL pvc 5 pull press pvc 30” jump rope (single leg) 5 hanging scapular retraction + K2C   Test Gymnastyic : 50 T2B for time ( k2E,K2c)   Conditioning :   5 RFT 15 Power snatch 42/30 , intermediate 30/20 , Newbie 20/15 , 15/10 Beginner muscle...