24/09/2018

Wod

in 12 min

27 double kettlebell thrusters 16/12 kg

27 burpees box jump 60/50cm

21 double kettlebell thrusters

21  burpees box jump

15 double kettlebell thrusters

15 burpees box jump

in the remaining time

max rep

Pull up/c2b

Partite con un ritmo costante e lento , cercate di aumentare di poco il ritmo man mano che avanzate con i round. prendetevi 30″ alla fine del wod e dati il masssimo nei vostri pull up.

23/09/2018

W.o.d

30/20/10

Medball sit up

toes to bar

wall ball 9/6 kg

Cash out

in 5 min

2 rope climb+800 m run

in 4 min

3 rope clim+600 m run

in 3 min

4 rope climb+400 m run

21/09/2018

W.o.d

Amrap 5 min

15/12/9

power snatches@35/25kg

ring /box dip

rest 5 min

amrap 5 min

15/12/9

Thrusters 35/25 kg

t2b

19/09/2018

W.o.d

7×2 min on 2 min off.

25/15 cal row

max rep push jerk 60/35 kg from rack.

cash out

Stretching.6060

17/09/2018

W.o.d

4 rnd 3 min on 1 min off

1-3 rnd

15 alt dumbell snatches 22,5/15 kg

25 wall ball

amrap burpees plate(10kg)

2-4 rnd

15 alt dumbell snatches

20 t2b

amrap burpees plate

Cash out

3 min work addominali obliqui(scelta dell’allenatore)

16/09/2018

Kev

Amrap 26 min in team of 2

6 Partner deadlift 140/90kg

9 bar facing burpees sincronizzati

9 bar m-up/c2b each one , i go you go

200 m farmer carry each team

cash out

200 du