In Box WoD

15 maggio

STRENGTH

CLEAN COMPLEX

6x
1 hang squat clean
1 squat clean
3 front squat

start from 60% of squat clean

WOD

9′ AMRAP

3+ power clean
7 hand stand push up
20 du

+1 power clean after every round

12 maggio

STRENGTH

METCON

E2MO2M
5 set

20 du -> 40 su
10 thruster (unbroken)
8 bar facing burpees

WOD

in team of 2
t.c. 12′

200 wall ball (igyg)

every break perform 7 burpees over the partner

11 maggio

STRENGTH

PUSH PRESS +
POWER JERK

4x 4+1

90″ rest
start from 70% of push press

WOD

4 INTERVALS

4′ AMRAP
9 cal row
9 2x KB clean

60″ rest

4′ AMRAP
6 2x DB devil press
30 du

60″ rest

10 maggio

STRENGTH

SQUAT SNATCH

find in 13′ 1 rep max

WOD

11′ AMRAP

9 toes to bar
7 push press
5 bar muscle up
3 bar facing burpees

9 maggio

STRENGTH

HANG POWER CLEAN
SQUAT CLEAN
THRUSTER

6X 2+1+1

90″ rest

WOD

8 ROUNDS
t.c. 15′

4 hspu
8 DB snatch alt.

every 2′ starting from 0.00 perform 4 shuttle run

8 maggio

STRENGTH

FRONT SQUAT

6x 3

2″ pause in bottom position
80+%

WOD

FOR TIME
t.c. 13′

40 box jump over
30 american swing
20 pull up
10 hang power snatch
20 pull up
30 american swing
40 box jump over

5 maggio

STRENGTH

PUSH PRESS

find in 9′ 3RM of push press

3x 3 @90% of H3

WOD

2 ROUNDS

12-9-6
bar facing burpees
1° round power clean
2° round power snatch

4 maggio

STRENGTH

POWER CLEAN & JERK

6x 3+1

65+%

WOD

12′ AMRAP

10 thruster
10 box jump over to step down

3 maggio

SKILL

JUMP ROPE

-single under
-double unders
-crossover
-double unders cross over

WOD

FOR TIME
t.c. 18′

12/9/6/3
wall walks
30 DB snatch alt.
15 chest to bar -> pull up

from french throwdown 2023

2 maggio

STRENGTH

DEADLIFT

8×3

70+%

WOD

4 ROUNDS FOR TIME
t.c. 13′

21 push up
15 Kb snatch
12 hang power clean
6+6 front rack bb lunges (no walking)

28 aprile

STRENGTH

PUSH PRESS
+
STRICT CHIN UP

4x 7+AMAP

WOD

4 ROUNDS FOR TIME

5 squat snatch
10 bar facing burpees
15 pull up
100 du – su

27 aprile

STRENGTH

BACK SQUAT

5x 4 80+%

WOD

12′ AMRAP

200 mt run
12 deadlift
9 hang power clean
6 shoulder to over head