Tag: WOD
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WARM UP
Rounds of 5-4-3-2-1:
HR Push Ups
DB/Plate Row
Jumping Lunges (each leg)
Skills & Mobility
Handstand Push Ups
Pull Up
Box Jump
A) 30’ EMOM
1’- 2 Pull Up/ Ring Row
2’- 2 Box Jump #60/50
3’- 2 Handstand Push Up
Ascending 2 reps every 3’.
Once failed, keep going with the last number of reps completed till minute 30.
B) Bring Sally Up Push Up Test
Read MoreWMG
WARM UP
5′ Practice Double Unders, then 2 Rounds of:
10 Walking Lunges
10 Wall Balls
10 Butterfly Sit Ups
10″ Plank Each (Front-L Side-Front-R Side)
10 Bar Shoulder Presses
SKILLS
Thruster
FOR TIME
WORKOUT OF THE WEEK
Warm-up: 3′ Jump Rope
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Overhead squat; Romanian deadlift; Bent row; Good mornings
“Tabata Fight Gone Bad”
Wall Ball Shots #9/6
SDHP #35/25
Box Jumps #60/50
Push Presses #35/25
10 mt shuttle sprint
GWM
WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpees
Skills & Mobility
Burgener Warm Up – Wall Ball
For Max Rounds & Reps
AMRAP 5′ of:
10 Burpees
5 Power Snatch #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5′ of
20 Pull Ups
10 Hang Squat Clean #50/25
100 mt Shuttle Sprint
Rest 2 minutes
AMRAP 5 minutes of
15 Box jump-overs #60/50
30 Wall ball #9/6
100 mt Shuttle Sprint
WM
Warm-up:
2′ Jump Rope; 20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk
20 Jump Squats; 20 mt Burpee broad jumps; 30 Mountain Climbers
5×30″ on-30″ off Double Unders
Mobility&Skills
SDLHP – Double Unders
A) Find in 15′ 3 max reps of Barbell Floor Press
Rest 5′
B) For Time
21-18-15-12-9-6-3
Sumo Deadlift High Pull #43/29 kg
Double Unders
DAY OFF!!!
Buongiorno. Visto che è domenica mi avvalgo della facoltà di non svegliarmi. ( Peanuts )
Read MoreIT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!
A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest 3′
B) “DG”
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters #15/10
12 Dumbbell Walking Lunges #15/10
rest 3′
C) “OPEN 11.2”
AMRAP 15 minutes
9 Deadlifts #70/50 kg
12 Push-Ups
15 Box Jumps #60/50 cm
Score is partial and total reps