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...

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...
Wod 19/10   Wgm              Macrociclo 1:2:3

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 ,...