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
WOD 7/03/2019
A)SWOD EVERY 2 MIN FOR 8 BACK SQUAT 6X70% EVERY 2 MIN FOR 8 PUSH PRESS 6X70% B)CONDITIONING 3 RFT: 40 WALLBALLS(9/7) 30 PULLUPS 20 BURPEES
WOD 6/03/2019
A)OLY EVERY 90″ FOR 12 MIN 3 CLEAN+1 JERK 1 60% 2-3 65% 4-5 70% 6-7 75% 8 80% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)30″ KIPPING CHEST TO BAR b)30″ NOSE TO WALL SHOULDER TAPS c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING «OPEN 13.2» AMRAP 10: 5 SHOULDER TO OVERHEAD(52,5/35) 10 DEADLIFT(52,5/35) 15 BOX JUMPS(60/50)
WOD 5/03/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEADLIFT 6X70% C)CONDITIONING AMRAP 9: 15 THRUSTERS(42,5/30) 12 HSPU 9 BAR MUSCLE UPS
WOD 4/03/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1 60% 2-3 65% 4-5 70% 6-7-8 75% B)SWOD EVERY 2 MIN FOR 8 MIN FRONT SQUAT 6X70% C)CONDITIONING «OPEN 19.2» 8 MIN AMRAP.+ BONUS: 25 TOES TO BAR 50 DOUBLE UNDERS 15 SQUAT CLEAN(61 / 38) 25 TOES TO BAR 50 DOUBLE UNDERS 13 SQUAT
WOD 1/03/2019
A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN 5 ROUNDS OF CINDY* 400 M RUN *1 ROUND OF CINDY: 5 PULLUPS 10 PUSHUPS 15 AIR SQUAT
WOD 27/02/2019
A)OLY EMOM 9: 3X(POWER CLEAN+PUSH JERK 60%) B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING: AMRAP 9: 5/5 ONE ARM DB THRUSTERS(22,5/15) 25 DOUBLE UDNERS 20 DB SNATCH(22,5/15) 25 DOUBLE UNDERS
WOD 26/002/2019
A)OLY EVERY 90″ FOR 12 MIN HANG SNATCH 1 3X60% 2 3X65% 3 3X70% SNATCH 4 3X75% 5-6 2X80% 7-8 2X85% B)GYMNASTIC CONDITIONING 3X(30 SEG ON/30 SEG OFF) -STRAIGHT ARM HIP TAPS -CHEST TO BAR -RUSSIAN TWIST C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(60/40) 10 OTB BURPEES 8 BAR MUSCLE UPS
WOD 25/02/2019
A)SWOD WORK FOR FRONT SQUAT 1 RM B)CONDITIONING «OPEN 19.1» AMRAP 15 19 WALLBALLS(9/7) 19 ROW CALORIES
WOD 22/02/2018
A)SWOD FRONT SQUAT 4X2@85% STRICT PRESS 4X2@85% B)CONDITIONING 5 RFT: 400 M RUN 10 OVERHEAD SQUAT(40/25) 10 TOES TO BAR 25 DOUBLE UNDERS
WOD 19/02/2019
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1-2 60% 3-4 65% 5-6 70% 7-8 80% B)SWOD BACK SQUAT PAUSE 4X3@75% C)CONDITIONING AMRAP 9: 20 DB SNATCH(22,5/15) 20 BOX JUMP OVERS 20 PULLUPS