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WOD del giorno:

  • Lunedi 9 Settembre

    1. Warm Up
    Floss Shoulders
    3 Steady Rounds
    30 Double Unders
    10 Jumping Squats Barbell Back
    30” Hs Hold

    2. Strength- For Weight
    Front Squat – 12 min
    5 5 4 4 3 3

    3. Met-Con – For Time
    21 Kb Snatch ( 32 / 24 )
    21 HSPU
    15 Kb Snatch
    15 HSPU
    9 Kb Snatch
    9 HSPU
    8 Minute Cap

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  • Martedi 10 Settembre

    1. Warm Up
    Floss Hips
    4 Steady Rounds
    10 GHD Sit Ups
    15 Box Jumps
    10 Chest to Bar Strict

    2. Olympic Lift – For Weight
    Clean & Jerk
    Emom 12 min
    2 Rep @ 75%+ of 1RM

    3. Met-Con – For Time
    3 Rounds
    50 Wallballs
    20 Pull Ups
    12 Minute Cap
    *More Options:
    2 Rounds instead of 3

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  • Mercoledi 11 Settembre

    1. Warm Up
    2 Steady Rounds
    12 / 8 Cal Row
    15 DB Push Press
    20 S-Arm DB Overhead Squat
    (10 each side)

    2. Interval – For Time
    3 Rounds
    15 Power Snatch
    15 Thrusters ( 42,5 / 30 )
    15 mt HS Walk
    Rest 3:00
    15 Minute Cap
    *More Options:
    :30 HS Hold instead of HS Walk

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  • Giovedi 12 Settembre

    1. Warm Up
    Floss Ankles
    3 Steady Rounds
    12 OH Walking Lunge Steps w/ single DB
    Run 200m
    18 Push Ups

    2. Skill
    Bar Muscle Ups

    3. Interval – For Reps
    Every 2:00 for 12:00
    10 Push Press ( 70 / 40 )
    5 Strict Pull Ups
    Max Double Unders in remaining time
    *More Options:
    Less weight on Barbell

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  • Venerdi 13 Settembre

    1. Warm Up
    4 Steady Rounds
    Ski 250m
    15 Weighted Box Step Ups
    :30 Sandbag Hug 150/100lbs

    2. Interval – For Completion
    AMRAP 10 Minutes
    12 Box Jump Overs 24/20″
    1 Rope Climb
    12 Mb Sit Ups
    1 Rope Climb
    Rest 3:00
    10:00 to find 10RM Push Jerk
    (yes, TEN rep max)
    Rest 3:00
    Run 1600 mt
    *More Options:
    4 Horizontal Ring Rows instead of Rope Climb

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  • Sabato 14 Settembre

    Conditioning

    “Dead and Company”
    Buy-In: 1600m Run
    21-15-9:
    Deadlifts 102.5/70
    Box Jump Overs
    Toes to Bar
    Cash-Out: 1600m Run
    Cap time 25

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