WoD

9 novembre

STRENGTH

HANG POWER CLEAN
+
SQUAT CLEAN

10×2+1

70%+

WOD

FOR TIME

21 – 15 – 9
DB snatch alt. – devil press 1 arm – DB squat snatch
12 DB box step up over
12 pull up

8 novembre

STRENGTH

SEGMENT SQUAT SNATCH

10×1

70%+

WOD

FOR TIME
5 rounds

10 hang power clean
7 hand stand push up
10 burpees over the bar

Rx 70/45
Sc 50/35
Bg 40/25

5 novembre

STRENGTH

FRONT SQUAT

find in 10′ 2RM (H2)

2×3 front squat @ 85% of H2

WOD

E2MOM
6 set

1 cindy
+
6 power snatch + 2 over head squat

every 2 set -2 reps of power snatch +2 reps of ohs

4 novembre

STRENGTH

SNATCH PULL
+
SQUAT SNATCH

10×1+2

rest 60″

WOD

FOR TIME

75 wall ball
75 tuck sit up
15 power clean
50 wall ball
50 V sit up
10 squat clean
25 wall ball
25 sit up
5 clean&jerk

3 novembre

STRENGTH

1 RM of DEADLIFT

find in 15′ 1 RM of deadlift

WOD

FOR TIME
3 rounds

7 push jerk
12 american swing
7 toes to bar
7 burpee
21-15-9
kb step up over

2 novembre

STRENGTH

BACK SQUAT

5×3

80%-90%

90″ rest

WOD

6′ AMRAP

25du/50 su
12 hang power clean 52.5/35
9 hand stand push up

rest 2′

6′ AMRAP

25du/50 su
9 front squat 52.5/35
6 pull up/2 bar muscle up

29 ottobre

WOD

10′ AMRAP

1, 2, 3, 4, etc
strict hspu
strict pull up
strict toes to bar

10′ AMRAP

18 cal row/ski (13 bike)
9 2xkb thruster

28 ottobre

STRENGTH

SQUAT SNATCH
+
OVER HEAD SQUAT

7×2+1

65%-85%
90″ rest

WOD

FOR TIME

21 – 15 – 9
DB hang power snatch alt.
american swing
tuck sit up
every round perform 1 bear complex

27 ottobre

STRENGTH

DEADLIFT

4×5

85%

rest 2′-3′

WOD

FOR TIME

100 push up

3 ROUNDS
15 box jump over
7 power clean
2 ROUNDS
9 burpees box jump over
5 clean&jerk

100 air squat

26 ottobre

STRENGTH

A1 BACK SQUAT
A2 STRICT CHIN UP

alt. A1 and A2

5×4+6

WOD

10′ AMRAP

7 thruster
3 muscle up (7 chest to bar-9 pull up)
35 du/70 su

25 ottobre

STRENGTH

HANG POWER CLEAN
+
SQUAT CLEAN

7×2+1

65%-85%
90″ rest

WOD

5′ AMRAP

7 toes to bar (12 knees to chest)
7 2xDB thruster

5′ AMRAP

10 wall ball
7 burpees

22 ottobre

STRENGHT

HAND STAND PUSH UP

skill: hand stand position/push up

strenght: strict or kipp deficit 6×3

WOD

AMRAP 9′

12 shoulder to over head
9 toes to bar
9 power clean
7 toes to bar