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 SDHP 40/30 - 30/20 - 20/15 3' REST...

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

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

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...

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

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 legged...

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

  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...

Wod 20/10 G Macrociclo 1:2:3

  General Warm up : 10’ 5 ab walk 10 hip hinge 30” hanstand hold 1 lap spiderman lunge 5 sumo squat 1 lap duck walk   Test Gymnastyic : max set Kipping Dip Ring   Conditioning :   10 RFT of 12 Burpees 12 Pullup Rx - Intermediate 12 , Newbie 8 , Beginner 6 / 6 ring...

Wod 19/10 Wgm Macrociclo 1:2:3

  General Warm up : 10’ 5 ab walk 10 hip hinge 30” hanstand hold 1 lap spiderman lunge 5 sumo squat 1 lap duck walk   Conditioning : 250 x 3 Row  1:3   Conditioning :   Complete as many rounds as possible in 20 mins of: 5 Power Cleans, 65/45 Rx , Intermediate 45/30 ,...

Wod 18/10 Wgm Macrociclo 1:2:3

  General Warm up : 10’ 5 ab walk 10 hip hinge 30” hanstand hold 1 lap spiderman lunge 5 sumo squat 1 lap duck walk   Strenght : Deadlift 5 x 2 ( 90@) Press 5 x 2 (90@)   Conditioning :   21/15/9 Deadlift 102/70 Rx , 70/50 Intermediate , 50/35 Newbie , 35/20 Thruster...

Wod 17/10 Wgm Macrociclo 1:2:3

  General Warm up : 10’ 1 lap Spiderman lunge 5 Sumo squat 5 ab walk 5 ohs pvc 3” bottom position 30” jump rope   Strenght : 3° OHS 5 x 3   Conditioning :   6 RFT 400 Run 25 Burpees Rx – Intermediate 400 / 25 , Newbie 400 / 15 , Beginner 200 /...

Wod 14/10 W Macrociclo 1:2:2

    General Warm up : 10’ 30” hollow position + 30” arch position 5 hollow + arch dynamic 5 hanging scaspular retraction + 5 hip swing ( hollow + arch ) + 1 pull ups 5 hip hinge 5 jump squat 30 jump rope   Test Gymnastic strenght Endurance : Max set Kipping Pullup...

13/10 Wod W

Wod 13/10   W               Macrociclo 1:2:2   General Warm up : 10’ 1 lap duck walk 5 Hip hinge PVC 5 Spiderman lunge 5 Jump Squat / air squat 30” Hshold/plank   STRENGHT : A.1 Jerk from Rack  5 x 3                           A.2 Back Squat  5 x 2  ( 90@ 1 Rm )  ...

Wod 12/10 Wgm

  General Warm up : 10’ 5 dog – snake 5 Sumo squat 5 OHS pvc 5 hanging K2C Primer : Snatch / Truster Conditioning : HOPE 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1...

Wod 11/10 Gymnastic

Wod 11/10   G                Macrociclo 1:2:2 General Warm up : 10’ 5 hindu push up 5 dog snake 30” Hastand hold 5 hanging Knee2chest   Strenght : Ring 2 Chest + Pass trought + Dip Ring 4 x 4 (  Muscle up ) Pike Push up with box / Parallett   Conditioning gymnastic :...