WoD

25 marzo

STRENGHT

SNATCH HIGH PULL

2 ROUNDS @ 80% of 1 RM of snatch
3 snatch high pull
1 squat snatch
1 over head squat

2 ROUNDS @90% of 1 RM of snatch
3 snatch high pull
1 squat snatch
1 over head squat

2 ROUNDS @100% of 1 RM of snatch
3 snatch high pull

WOD

4 ROUNDS

20 cal row (14 cal bike – 16 cal ski)
8 hang power clean
8 pull up
8 burpee over the bar

24 marzo

STRENGHT

12′ EMOM

A 12 cal bike + amrep wall ball
B 16 russian twist + 10 diamond push up
C 8 shoulder to over head + 6 box jump over

only A is e2mo2m

WOD

AMRAP 2′
4 rounds

8 squat clean&jerk
8 tuck sit up

45″ rest

start from the last rep of previous round

23 marzo

STRENGHT

6 ROUNDS

4 KB swing
4 KB clean
3 KB push press
2 KB snatch

work with double KB

WOD

AMRAP 13′

8 power snatch
10 DB box step up over
8 thruster
15 push up

22 marzo

STRENGHT

HIGH PULL COMPLEX

2 ROUNDS @80% of 1 RM of clean
3 clean high pull
1 squat clean
1 front squat

2 ROUNDS @90% of 1 RM of clean
3 clean high pull
1 squat clean
1 front squat

2 ROUNDS @110% of 1 RM of clean
3 clean high pull

WOD

FOR TIME

100 du / 150 su
3 RDS
10 deadlift
6 hand stand push up
2 RDS
20 KB snatch
12 toes to bar
100 du / 150 su

18 marzo

STRENGHT

6 ROUNDS

kettlebell: 3/side squat snatch + 2/side over head squat
no equipment: 12/side bulgarian squat + 3+3 archer push up
barbell: 3 squat snatch + over head squat

WOD

E2MO2M
6 set

5 hang power clean (10 table row if no equipment)
7 front squat (jump squat if no equipment)
5 bar facing burpee

17 marzo

STRENGHT

EMOM 12′

A 12 burpee
B 5 push up + 10 air squat + 10 tuck sit up
C max rep jump rope (single under or double under)

WOD

FOR TIME
6 rounds

7 thruster (jump squat if no equipment)
12 diamond push up
16 reverse lunges (front rack reverse lunges)

16 marzo

STRENGHT

6 ROUNDS

kettlebell: 10 goblet squat tempo 2420*
*2″ go down, 4″ in bottom position, 2″ stand up, no rest on top
no equipment: 15 air sqaut tempo 4440*
*4″ go down, 4″ in bottom position, 4″ stand up, no rest on top
barbell: 5 front squat with pause in bottom position
*5″ pause in first rep, 4″ pause in second rep….

WOD

FOR TIME

10 – 9 – 8 – 6 – 4 – 3 – 2 – 1
clean & jerk (diamond push up if no equipment)
50 jump rope (25 du)

15 marzo

STRENGHT

6 ROUNDS

kettlebell: 3 push press + 2 push jerk / side
no equipment: 1 strict hspu + 3 kipping hspu
barbell: 3 push press + 2 push jerk (split jerk)

WOD

OPEN 21.2

1 – 3 – 6 – 9 – 15 – 21
wall climb
10 – 30 – 60 – 90 – 150 – 210
jump rope

19 marzo

STRENGHT

DOUBLE KB COMPLEX

4 swing
3 clean
2 front rack squat
1 snatch

WOD

OPEN 21.2

18 marzo

STRENGHT

6 ROUNDS

3 squat snatch
+
2 over head squat

WOD

E2MO2M
5 set

5 hang power clean
4+4 front rack reverse lunges
10 box jump

17 marzo

STRENGHT

9′ EMOM

A 11/8 cal bike
B 3 hang power clean + 2 front squat + 1 shoulder to over head
C 16/12 ghd sit up

WOD

4 ROUNDS

3 squat snatch
7 chest to bar (12 pull up)
21 wall ball