Archivio mensile: Agosto 2018

310818
WOD

310818

W/u
4 Sets of
6 Broad Jump (1m)
6 V-Ups

Wod
AMRAP 6′
8 Hang Power Clean 50/35
8 Toes To Bar
2′ rest
AMRAP 3′
4 Hang Power Clean 50/35
4 Toes To Bar

C/o
Team of 2
50 Wall Ball over the Bar 9/6

300818
WOD

300818

W/u
500m Run

Wod
3RFT
20 DB Hang Clean & Jerk 22,5/15 (10+10)
15 Sit-Ups
10 Box Jump Over 60/50

C/o
Work on
Rolling Squat

290818
WOD

290818

W/u
Athletic Drills

Wod
For time
750m Run
60 Double Unders
45 Burpees to target
60 Double Unders
750m Run

C/o
For time
100m Walking Lunges

280818
WOD

280818

W/u
4RNFT
10″ Jumping Jack
8 Rev. Lunges
6 Squat Jump

Wod
AMRAP 12′
Ladder Up 2, 4, 6…
Pull Ups
Handstand Push Ups
10 Jumping Lunges after each round

C/o
Tabata
Double Unders

270818
WOD

270818

W/u
3RNFT
10 Sit-Ups
8 Squat Jump
6 Worm Walk

Wod
15′ to find 1RM of
Power Snatch +
Overhead Squat

C/o
For time
30 Overhead Squat @60% found

250818
WOD

250818

W/U
500m Run

Wod
Team of 3
For time
3k Row
then
3RFT
30 Synchro DB Snatch 22,5/15
30 Toes To Bar

C/o
🙂

240818
WOD

240818

W/u
PVC Warm Up

Wod
For time
21-15-9
Sumo Deadlift High Pull 50/35
Push Press 50/35
Box Jump Over

C/o
3 x Max Strict Pull Ups

230818
WOD

230818

W/U
Mobility Routine

Wod
5RFT
10 American Swing 24/16
10 Hang Power Snatch 40/30
10 Back Rack Lunges 40/30

C/o
500m Run

220818
WOD

220818

W/U
Tabata
Air Squat & Plank

Wod
4 sets of
3’00” on, 3’00” off
3RFT
6 Pull Ups
12 Push Ups
then
Wall Ball 9/6 for max reps

C/o
3 x Max Reps Wall Climbing

210818
WOD

210818

W/U
3RNFT
10 Sit Ups
10 Duck Walk
10 Worm Walk

Wod
For time
“Nancy”
5RFT
400m Run
15 Overhead Squat 40/30

C/o
3 x Max reps of Press 40/30

200818
WOD

200818

W/U
10 Down & Up
10 BB Glute Bridge Raises
30″ Superman Position

Wod
For time
Cash in: 50 Jumping Lunges
then
5 Rounds of
6 Hang Squat Clean 60/40
12 Burpees over the barbell

C/o
50 V-Ups

180818
WOD

180818

W/u
Tabata
Air Squat & Push Ups

Wod
Team of 2
200m Run with KB 24/16
60 KB Goblet Squat 24/16
60 Burpees h/r
60 American Swing 24/16
60 Burpees h/r
60 KB Goblet Squat 24/16
200m Run with KB 24/16

C/o
#EnjoyTheRaider

170818
WOD

170818

W/u
2RNFT
10″ Plank
10 Back extension
10 MB Thruster

Wod
For time
40 DB Snatch 22.5/15
30 Wall Ball 9/6
40 ABmat Sit Ups
30 Wall Ball 9/6
40 DB Snatch 22.5/15

C/o
3 x 10 DB Curl

160818
WOD

160818

W/u
3RNFT
10 Air Squat
10 BB Jump
10 BB High Pull

Wod
For Time
21/15/9
Box Jump 60/50
Power Clean 40/30
Chest to Bar Pull Ups

C/o
3 sets of
Handstand Walk Circle Box

140818
WOD

140818

W/u
500m Row

Wod
4 sets
3′ on, 3′ off
10 Handstand Push Ups
10 Deadlift @100/70
Row for max Cal

C/o
3 x 5 Row Pike Ups

130818
WOD

130818

W/u
Athletic Drills

Wod
AMRAP 12′
Cash in: 100 Double Unders
then
10 Power Snatch 50/35
8 OH Rev. Lunges 50/35

C/o
3 sets of
Hold Chin Ups ME

110818
WOD

110818

W/U
6RNFT (3 each)
10m Wheelbarrow Carry +
10 Air Squat

Wod
8RFT
10 Thruster 50/35
10 Sumo Deadlift High Pull 50/35
250m Run with Medball (together)

C/o
🙂

100818
WOD

100818

W/U
500m Run

Wod
3 Rounds of
AMRAP 3′
20 Burpees h/r
Ring Row Feet elevated for max reps
Rest 1′

C/o
50 V-Ups

090818
WOD

090818

W/u
3RNFT
10 Horse walk
10 Duck Walk
10 Sneaking Ape Forward
10 Crab Walk Forward

Wod
15′ to find
3RM Push Jerk
then
AMRAP 5′
5 Push Jerk 80%3RM
10 Air Squat

C/o
Tabata
Double Unders

080818
WOD

080818

W/u
Agility drills

Wod
For time
200m Run
2 Hang Power Clean 50/35
200m Run
4 Hang Power Clean 50/35
200m Run
6 Hang Power Clean 50/35
200m Run
8 Hang Power Clean 50/35
200m Run
10 Hang Power Clean 50/35

C/o
3 x ME Ring Pull Ups

070818
WOD

070818

W/u
3RNFT
10 KB Deadlift 16/12
10 KB Goblet Squat 16/12
6 KB Halo 16/12 (3+3)
5 KB Sumo Deadlift High Pull 16/12

Wod
EMOM 20′ (for max reps)
40″ on 20″ off
Min 1: Cal Row
Min2: Ring Dips
Min3: Push Ups
Min4: Jumping Lunges

C/o
Stretching For Shoulders and Legs

060818
WOD

060818

W/u
3RNFT
10 Hindu Push Ups
10 Air Squat
10 ABMat Sit Ups
30″ Plank

Wod
AMRAP 7′
10 American Swing 24/16
8 Lateral Burpees Over KB
6 Toes to Bar

C/o
3 Rounds
200m Run ME
Rest 45″

040818
WOD

040818

W/u
3RNFT
10 Lunges
10″ Plank
20 Climbers

Wod
Team of 2
AMRAP 16′
Ladder Up 4, 8, 12…
Hang Power Clean 40/30
Front Racked Reverse Lunges 40/30
after each round perform 20 Push Ups

C/o
#EnjoyTheRaider

030818
WOD

030818

W/u
500m Run

Wod
AMRAP 3′
Double DB Burpees 22.5/15
1′ rest
AMRAP 3′
Cal Row
1′ rest
AMRAP 3′
Burpees

C/o
40m Double DB Bear Crawl

020818
WOD

020818

W/u
Athletic Drills

Wod
4RFT
30 Double Unders
20 Wall Ball 9/6
10 Deadlift 90/60

C/o
Accumulate 3′ of
Hollow Position

010818
WOD

010818

W/u
3RNFT
6 Worm Walk
8 Air Squat
10″ Jumping Jack

Wod
3RFT
10 Cluster 50/35
500m Run

C/o
3 x ME Toes to Ring