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
“MURPH”
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
10 luglio
WOD
“MURPH”
800 mt run
100 table row
200 push up
300 air squat
800 mt run
you can breake reps every way you want (ex. 10 rds of 10 table row, 20 push up, 30 air squat)
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
9 luglio
STRENGHT
TABATA
20″ on 10″ off
alternated
V-sit up
russian twist
WOD
FOR TIME
30 kb lunges ( 15+15 )
20 kb deadlift (air squat if no equipment)
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)
8 luglio
STRENGHT
EMOM 8′
10 air squat
6 push up
every round +2 air squat
WOD
FOR TIME
50 kb snatch (alternated)
40 kb front rasck lunges
30 kb hang power clean ( 15/arm )
20 kb shoulder to over head ( 10/arm )
10 one kb devil press
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
7 luglio
STRENGHT
HAND STAND
kipping hand stand push up
6 x 6
WOD
AMRAP 12′
30 american swing ( 30 good morning with object )
15 tuck sit up
40 jump rope ( or jumping jack )
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
6 luglio
STRENGHT
no equipment
TABATA
20″ work 10 ” rest
sit up
kettlebell
TABATA
6 x 4
2 one arm power snatch
4 one arm over head squat
WOD
FOR TIME
21 – 15 – 9
kb thruster ( push up if no equipment )
table row
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)