Davide Pollio

11 luglio

WOD

“MURPH”
c.t. 50′

1 mile run (1600 mt run)
100 pull up
200 push up
300 air squat
1 mile run (1600 mt run)

you can wear a vest 10/6 kg

10 luglio

WOD

“MURPH”

800 mt run
100 table row
200 push up
300 air squat
800 mt run

you can breake reps every way you want (ex. 10 rds of 10 table row, 20 push up, 30 air squat)

10 luglio

STRENGHT

STRICT CHIN UP
6 x 4

WOD

qualifier “october challenge”

21 – 15 – 9
burpees box jump over
squat clean
toes to bar / knees to chest

9 luglio

STRENGHT

TABATA
20″ on 10″ off

alternated

V-sit up
russian twist

WOD

FOR TIME

30 kb lunges ( 15+15 )
20 kb deadlift (air squat if no equipment)
150 mt run

9 luglio

STRENGHT

SQUAT SNATCH
5×3

from empty bar to 50%
2″ pause in bottom position

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
hang power snatch
20
deadlift
150 mt run

8 luglio

STRENGHT

EMOM 8′

10 air squat
6 push up

every round +2 air squat

WOD

FOR TIME

50 kb snatch (alternated)
40 kb front rasck lunges
30 kb hang power clean ( 15/arm )
20 kb shoulder to over head ( 10/arm )
10 one kb devil press

8 luglio

STRENGHT

EMOM 8′

10 air squat
6 push up

every minute +2 reps of squat

WOD

FOR TIME

50 db snatch (alternated)
40 db front rack lunges
30 db hang clean (15/arm)
20 db shoulder to over head (10/arm)
10 one db devil press (5/arm)

07 luglio

STRENGHT / SKILL

HAND STAND

  • position
  • kipping hand stand push up 3 x 15″ work 15″ rest
  • strict hand stand push up
  • walk

WOD

1A + 1B

2A

AMRAP 5′

7 power snatch
14 tuck sit up
21 du / 42 su

rest 3′

2B

in 5′ window

find 1RM of SQUAT CLEAN

7 luglio

STRENGHT

HAND STAND

kipping hand stand push up
6 x 6

WOD

AMRAP 12′

30 american swing ( 30 good morning with object )
15 tuck sit up
40 jump rope ( or jumping jack )

6 luglio

STRENGHT

no equipment
TABATA
20″ work 10 ” rest

sit up

kettlebell
TABATA
6 x 4

2 one arm power snatch
4 one arm over head squat

WOD

FOR TIME

21 – 15 – 9
kb thruster ( push up if no equipment )
table row

06 luglio

STRENGHT

SNATCH PRACTRICE

1 power snatch (2″ pause in bottom position)
4 balance snatch

work from empty bar to 40% of 1RM

WOD

“FRAN”
c.t. 9′

21 – 15 – 9

thruster
pull up

3 luglio

WOD

FOR TIME
4 ROUNDS

20 one arm swing (only left)
20 goblet squat (hold kb only with left arm)
10 burpees over the kb
20 one arm swing (only right)
20 goblet squat (hold kb only with right arm)