In Box WoD

13 luglio

STRENGHT

EMOM 12′

1) 7 power snatch

2) 20 du / 40 su
plank in remaining time

WOD

FOR TIME

50 du / 100 su
60 – 40 – 20 american swing
20 – 40 – 60 v sit up

11 luglio

WOD

“MURPH”
c.t. 50′

1 mile run (1600 mt run)
100 pull up
200 push up
300 air squat
1 mile run (1600 mt run)

you can wear a vest 10/6 kg

10 luglio

STRENGHT

STRICT CHIN UP
6 x 4

WOD

qualifier “october challenge”

21 – 15 – 9
burpees box jump over
squat clean
toes to bar / knees to chest

9 luglio

STRENGHT

SQUAT SNATCH
5×3

from empty bar to 50%
2″ pause in bottom position

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
hang power snatch
20
deadlift
150 mt run

8 luglio

STRENGHT

EMOM 8′

10 air squat
6 push up

every minute +2 reps of squat

WOD

FOR TIME

50 db snatch (alternated)
40 db front rack lunges
30 db hang clean (15/arm)
20 db shoulder to over head (10/arm)
10 one db devil press (5/arm)

07 luglio

STRENGHT / SKILL

HAND STAND

  • position
  • kipping hand stand push up 3 x 15″ work 15″ rest
  • strict hand stand push up
  • walk

WOD

1A + 1B

2A

AMRAP 5′

7 power snatch
14 tuck sit up
21 du / 42 su

rest 3′

2B

in 5′ window

find 1RM of SQUAT CLEAN

06 luglio

STRENGHT

SNATCH PRACTRICE

1 power snatch (2″ pause in bottom position)
4 balance snatch

work from empty bar to 40% of 1RM

WOD

“FRAN”
c.t. 9′

21 – 15 – 9

thruster
pull up

3 luglio

WOD

FOR TIME
c.t. 30′

4 ROUNDS

20 db snatch (left arm)
20 db step up (left arm)
10 burpees over the db
20 db snatch (right arm)
20 db step up (right arm)

2 luglio

STRENGHT

EMOM 9′

3 burpees
1 power snatch

WOD

FOR TIME
2 ROUNDS

AMRAP 2′

15 power snatch
max rep V- sit up

rest 1′

AMRAP 2′

20 clean & jerk
max rep V-sit up

30 giugno

STRENGHT

KB CIRCUIT
4 x 1+1

3 one arm swing
3 one arm clean
3 one arm thruster
3 one arm snatch
3 one arm push press

WOD

FOR TIME
c.t. 14′

20 push jerk
20 box jump
15 pull up
20 push jerk
30 box jump
15 pull up
20 push jerk
40 box jump
15 pull up

29 giugno

WOD

FOR TIME
c.t. 27′

10 – 9 – 8 – 7 – 6
squat clean
20 – 18 – 16 – 14 – 12
burpees pull up (burpees touch scaled)
30 – 27 – 24 – 21 – 18
double unders (single under x2)

1 luglio

STRENGHT

DEADLIFT
5 x 4

work until 80%

WOD

AMRAP 12′

10 deadlift
20 air squat
30 tuck sit up