WOD 15/03/2019
A)GYMNASTIC CONDITIONING ALT. EMOM 12 a)5 RING MUSCLE UPS b)10 STRICT HSPU c)10 STRICT TOES TO BAR d)50 DOUBLE UNDERS B)CONDITIONING AMRAP 20: 15 WALLBALLS(9/7) 10 PUSHUPS 15 KB SWING(24/16) 200 M RUN
WOD 14/03/2019
A)OLY EMOM 8: HANG SNATCH+SNATCH@75% B)SWOD EVERY 2’30» FOR 7’30» BACK SQUAT 6X75% EVERY 2’30» FOR 7’30» PUSH PRESS 6X75% C)CONDITIONING «FRAN» 21-15-9 THRUSTERS(42,5/30) PULLUPS
WOD 13/03/2019
A)GWOD EVERY 2′ FOR 10′ 5 WEIGHTED PULLUPS(CLIMBING) B)GYMNASTIC CONDITIONING EVERY 90″ FOR 12 MIN a)6-10 STRICT HSPU b)30″ L HANG c)30″ NOSE TO WALL HS MARCH d)50 DOUBLE UNDERS C)CONDITIONING AMRAP 10: 5/5 TURKISH GET UP(24/16) 10 BURPEE BOX JUMPS 10 CHEST TO BAR
WOD 12/03/2019
A)OLY EVERY 90″ FOR 12MIN CLEAN&JERK 1 3X60% 2-3 3X65% 4-5 3X70% 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» DEADLIFT 6X75% C)CONDITIONING FROM 10 TO 1: HANG POWER CLEAN(60/40) KB SWING(24/16) TOES TO BAR
WOD 11/03/2019
A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2-3 65% 4-5 70% SNATCH 6-7 3X75% 8 2X80% B)SWOD EVERY 2’30» FOR 7’30» FRONT SQUAT 6X75% C)CONDITIONING «OPEN 19.3» FOR TIME 60 M DB OVERHEAD LUNGES(22,5/15) 50 DB STEP UPS 50 STRICT HSPU 60 M HS WALK