28/03/2017

Gli Open 2017 sono finiti, complimenti a tutti per il vostro risultato in qualsiasi categoria. Importante è volersi migliorare e come vi sarete accorti lo spirito di questi 5 WOD vi ha fatto dare il massimo e far valere ogni secondo.

Veramente Complimenti dai vostri Allenatori

Strength

7 x 5 Kettlebell deadlift Ahap

Wod

5 round for quality

250 m Row

8/6 Strict c2b

Cash out

3 x 30″  on 30″ off wall squat hold

 

25/03/2017

Back squat

7 x 3

Wod

Emom 12 min

1- 8 ring row feet on  box

2- 8 alternate dumbell snatch 25/15 kg

3- 8 Deficit push ups

Cash out

Tanti Auguri Antonio

28 burpees

24/03/2017

Gymnastics

7 x 3 strict hspu

Wod

3 rnd

15 ohs 45/25 kg

15 A swing 28/20 kg

50 du

2 min rest

then

30 kettlebell 24/16 kg snatch for time

Cash out

Stretching

23/03/2016

Row

1min on 1 min off

Wod

1′- 5/7 clean & jerk ub by feel

1’30”- 1 round of Cindy

X 5 round

Cash out

5 x 30″ handstand hold 30″ off

21/03/2017

Weightlifting

5 x 3 hang squat Snatch(by feel)

Wod

13 min amrap

7 push press45/30 kg

12 t2b

every min on the min

4 burpees

Cah out

tabata hollow rock

 

21/03/2017

In team of thre

do 3 Rnd for each

400 m Run

12 goblet Squat 32/24kg

6 Strict pull up

then 3 rnd

200 m run

6 Strict pull up

20 Weighted lounges Kettlebell 20/12 kg

Cash out

Stretching

 

20/03/2017

Open Workout 17.4=16.4

Amrap 13 min

55 Deadlift

55 Wall ball

55 Cal Row

55 Hspu

Cash out

Stretching

19/03/2017

Strength

Back squat

7 x 3 build weight

In team of 2

Part A

1200 total m run(I go you go every 200 m)

Part B

I go you go every 30″ for 8 round(4′ each movement)

Dumbell snatches

Pull up

Push up

T2b

Stretching.

18/03/2017

Part A

30/20/10

Cal Row As fast as possible I go you go

Part B

5 round

10 kettlebell/dumbell Clean & jerk

3 mu

Cash out

100 m Run