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WOD del giorno:

  • Lunedi 19 Agosto

    Warm Up
    3 Steady Rounds
    200 mt Run
    15 Banded Good Mornings
    15 Thrusters

    Strength
    Push Press in 12 min
    5 5 3 3 2 2

    Conditioning
    4 Rounds
    30 Double Unders
    400 mt Run
    30 Double Unders
    Rest :60
    15 Minute Cap
    *More Options:
    2x Single Unders instead of Double Unders

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  • Martedi 20 Agosto

    Warm Up
    AMRAP 6 Minutes
    15 mt Bear Walk
    15 Box Jump Overs
    15 Hollow Sit Ups

    Conditioning
    AMRAP 20 Minutes
    15 Clean and Jerk ( 50 / 35 )
    15 mt HS Walk
    10 Strict Pull ups
    *More Options:
    2x Ring Rows instead of Strict Pull ups

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  • Mercoledi 21 Agosto

    Warm Up
    Snatch Warm Up

    Strength
    EMOM 12 min
    3 position of Squat Snatch – power / hang / floor
    ( same weight every minute )

    Conditioning- For Time
    5 Rounds
    10 Power Snatch ( 42,5 / 25 )
    12 Box Jump Overs
    8 Minute Cap

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  • Giovedi 22 Agosto

    Warm Up
    AMRAP 5 Minutes
    10 Goblet Squats

     8 Burpees
    100m Run

    Strength
    Back Squat in 12 min

    5×5 @ 70%

    Conditioning
    AMRAP 10 Minutes
    8 HSPU
    10 DB/KB Thrusters
    100m Run

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  • Venerdi 23 Agosto

    Warm Up – For Completion
    3 Steady Rounds
    30” Hs Hold
    12 RDL
    Row 500m

    Interval
    AMRAP 3 Minutes
    Wallballs
    Rest 2:00
    AMRAP 3 Minutes
    Burpee Box Jump Over
    Rest 2:00
    AMRAP 3 Minutes
    KB Snatch ( 24 / 16 )

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  • Lunedi 29 Luglio

    A) Strength

    Pause Front Squats – 12 min
    2-2-2-2-2
    80%+ 1RM

    B) Conditioning

    4 Rounds
    50 Double Unders
    25 KB Swings ( 32/24 )
    20 Burpees target
    15 Minute Cap

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