Ottobre 2016 Archives

G WOD “Dolcetto o Scherzetto?”311016

Warm-up:
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m

Skill & Mobility
Pull Ups – Push Ups – Air Squats

Midline Stability
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L

“Dolcetto o Scherzetto?” HAPPY HALLOWEEN!

“Mary Has Changed The Dress”
AMRAP 20 minutes
5 Weighted Pull-Ups # Wall Ball 9/6
10 Push-Ups (with feet on Wall Ball )
15 Air Squats #15/10
If you’ve got a 10kg vest or body armor, wear it.

DAY OFF! 301016

DAY OFF!!!

Lo sport dà alla vita un maggiore equilibrio psicofisico e l’arricchisce di serenità e coraggio.

“Gabriella Dorio”

WOM 291016 A small detour to Tribute & Benchmark wod for 300 LIKE! …THANK’S!!!

Warm-up
500 mt Row
Then, 2 rounds of
5x/leg Box Step-Ups #50
10 Wall Ball #9/6
10 Hand-release push-ups
10 Sit-ups

Mobility& Skills
Dynamic Stretch

A small detour to Tribute & Benchmark wod for 300 LIKE! …THANK’S!!!

“THE 300 LIKE”
For Time
25 Chest to Bar
50 Deadlifts #61/43
50 Push-Ups
50 Box Jumps Over #60/50
50 Floor Wipers
50 Man Maker #15/10
25 Chest To Bar

Please Post Comment & Score!

W WOD 281016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

Mobility & Skills
Burgener Warm Up

A) 5 Rounds
Start every 90″
Snatch-grip deadlift 5-5-5-5-5 # 75% snatch 1RM
B) 5 Rounds
Start every 2 minutes
Overhead Squat + Snatch Balance 1-1-1-1-1 # 65% snatch 1RM
C) 5 Rounds
Rest as needed between lifts
Power snatch + overhead squat 3-3-3-3-3 # 50% snatch 1RM

MG WOD 271016

Warm-up:
100 Jumping jacks
100 Jump rope singles
50 Squats
30 Push-ups
15 Vertical jumps
Jog 400m

Mobility & Skills
Burpees – Handstand

7 rounds For Time
Run 200m
15 Knees to elbows
10 Burpees
5 Handstand Push-Ups
Time cap 20′

MGW WOD 261016

Warm-up:
20 mt Bear Crawl
20 Push-ups
20 mt Crab Walk
20 Jump Squats
10 Burpee broad jumps
30 Mountain Climbers
Jog 400m

Mobility & Skills
Clean Warm Up

Buy in: 400 mt Run/500 mt Row:
Then AMRAP 20′
50 Double Unders/100 mix/150 Single Unders
25 AB Mat Butterfly Sit Ups
15 Squat Clean #60/40
Cash Out: 400 mt Run/500 mt Row

GW WOD 251016

WARM UP
3 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions

Mobility & Skills
Hips – Thrusters

BENCHMARK WOD
” FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
5’ Rest
Accessory Work
4 Set, 1′ rest
8 Floor Press
Max Strict Toes to Bar

M WOD 241016

Warm-up:
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows

Mobility & Skills
Double Unders – Row

Team Wod
While A Row to 500 mt, B performs Double Unders.
AMRAP
500 mt Row
Double Unders
Follow your Skill Level:
a) 1-3 month: AMRAP 20 minutes (Row at 75% of threshold)
b) 4-6 month: AMRAP 30 minutes (Row at 85% of threshold)
c) 7 or more: AMRAP 40 minutes (Row at 85% 0f threshold)
If you don’t train with a partner: do 500 mt row followed by 100 DU and rest Half time of round

DAY OFF!!!

Non importa se otteniamo dei risultati o meno, se facciamo bella figura o no in fin dei conti l’essenziale, per la maggior parte di noi, è qualcosa che non si vede, ma si percepisce nel cuore.
“Haruki Murakami”

WOW …ARE YOU SURE YOU WANT TO REST? 221016

DAY OFF! or…

…ARE YOU SURE YOU WANT TO REST?

Warm Up
5 min Practice Double Unders, then 3 Rounds of:
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges

Mobility & Skills
Squat Therapy

“The Don”
For Time
66 Deadlifts #50/30
66 Box Jump #60/50
66 Kettlebell swings #24/16
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster #20/15
66 Wall Ball Shots #9/6
66 Burpees
66 Double-Unders