Archivio mensile: Settembre 2018

W/u
500m Run

Wod
Team of 2
For time
50 Synchro DB Snatch 22.5/15
40 V-Ups
2k Run (200m each one)*
40 V-Ups
50 Synchro DB Snatch
*a staffetta

C/o
#EnjoyTheRaider

W/u
3 sets of
10 PVC Overhead Squat
10 Toes to PVC
10″ Plank

Wod
AMRAP 16′
10 Power Snatch 50/35
5 Toes to Bar
10 Push Ups

C/o
For time
50 Jumping Lunges

W/u
EMOM 6′
30″ on, 30″ off
Odd: Cal Row
Even: Air Squat

Wod
6 sets of
2′ on, 2′ off
20/15 (M/F) cal Row/Bike
Overhead Squat 40/30 for mx reps

C/o
1 sets of
Plank for max minutes

W/u
AMRAP 4′
20″ Single Unders
5 Down & Up

Wod
AMRAP 9′
Ladder Up 2, 4, 6…
Clean & Jerk 60/40
after each round perform 20 Double Unders

C/o
Tabata
Hollow position

W/u
NFT
20 KB Deadlift
20 Air Squat
10 Push Ups
10 MB Thruster 9/6

Wod
For time
50 American Swing 24/16
40 ABMat Sit-Ups
30 Wall Ball 9/6
20 Burpees h/r
30 Wall Ball 9/6
40 ABMat Sit-Ups
50 American Swing 24/16

C/o
Stretching fo back

W/u
3RNFT
7 BB Deadlift
7 BB Front Squat
7 BB Press

Wod
AMRAP 11′
3 Bar Muscle Ups
6 Thrusters 40/30
200m Run

C/o
3 x 5 Floor Press

W/u
Synchro Warm Up

Wod
Team of 2
AMRAP 25′
200m Buddy Carry
20 DB Snatch alt. 22.5/15
15 DB OH Lunges 22.5/15
10 Synchro Push Ups

C/o
#EnjoyTheRaider

W/u
Athletic Drills

Wod
For time
1.6k Run
80 Double Unders
40 Pistols
80 Double Unders
1.6k Run

C/o
Stretching for legs

W/u
3RNFT
5 Air Squat
10″ Squat Hold in the hole
5 Push Ups
10″ Plank

Wod (from rack)
15′ to find max weight of
1 Front Squat +
1 Thruster
then
AMRAP 4′
4 Sumo Deadlift High Pull*
4 Thruster*
*@50% found

C/o
3 x ME Ring Row

W/u
AMRAP 3′
4 Step Up/Down
4 Sit-Ups
4 Push Ups

Wod
EMOM 24′
40″ on, 20″ off
Min 1: Toes to Bar
Min 2: Box Jump
Min 3: Cal Row
Min 4: Push Ups h/r

C/o
Tabata
Sit-Ups

W/u
PVC Warm Up

Wod
AMRAP 5′
5 Hang Squat Snatch 50/35
10 Burpees Over the BB
2′ rest
AMRAP 5′
5 Hang Power Snatch 50/35
10 Burpees Over the BB

C/o
20m DB Duck Walk 22.5/15

W/u
AMRAP 3′
7 Banded Good Morning
7 Banded Thrusters

Wod
AMRAP 16′
Ladder Up 2, 4, 6, …
Deadlift 60/40
Back Squat 60/40
Handstand Push Ups

C/o
3 x ME Tempo Strict Pull Ups 31X2

W/u
Tabata
Jumping Jack & Push Ups

Wod
Team of 2
20RFT
4 High Hang Power Clean 40/30
4 Thrusters 40/30
6 Down & Up
(1 round each one)

C/o
#EnjoyTheRaider

W/u
5RFT
5 BB High Jump
5 BB Back Squat
5 BB Good Morning

Wod
For time
10 to 1
Power Snatch 40/30
Overhead Squat 40/30
10 Lateral Jump after each round

C/o
3 x 5 BB Push Press Behind the neck

W/u
Tabata
Burpees & Air Squat

Wod
AMRAP 20′
20 DB Clean 22.5/15 (10sx + 10dx)
15 Facing Burpees Over DB
10 DB Goblet Squat 22.5/15

C/o
40 ABMat Weightet Sit-Ups 10/5

W/u
Athletic Drills

Wod
15′ to find max weight of
2 Power Clean +
2 Jerk
then
For time
30 Clean & Jerk @80% found

C/o
Stretching for back

W/u
500m Row

Wod
1K Row
then
3RFT
25 American Swing 24/16
50 Double Unders

C/o
40 V-Ups

W/u
3 sets of
10m Duck Walk
10m Worm Walk

Wod
4 sets
2′ on, 2′ off
10 Double DB Step Over 22,5/15
Wall Ball 9/6 for max reps

C/o
3 x ME Strict Pull Ups rev. Grip

W/u
400m Run

Wod
Team of 2
5RFT
20 Pull Ups
20 Push Ups
20 Pistols
200m Run (togheter)

C/o
#EnjoyTheRaider

W/u
PVC Warm Up

Wod
5RFT
8 High Hang Power Snatch 40/30
24 Air Squat
4 Handstand Push Ups

C/o
Tabata
Hollow position

W/u
3RNFT
8 Step Up over
10 DB Deadlift 22.5/15 (5×5)
12 Sit-Ups

Wod
AMRAP 16′
4 Bar Muscle Ups
12 Box Jump Over 60/50
36 DB Snatch alt. 22.5/15

C/o
3 x 15 Snow Angels

W/u
Athletics Drills

Wod
For time
Buy In: 1k Run
then
3 Rounds of
10 Clean & Jerk @60/40
30 Double Unders
then
Buy out: 1k Run

C/o
3 x 5 Roll Out

W/u
Specific Warm Up

Wod
15′ to find max weigth of
2 Front Squat +
2 Push Press
(from rack)

C/o
AMRAP 6′
6 Double DB Deadlift 22.5/15
6 DB Burpees 22.5/15

W/u
400M Run

Wod
AMRAP 14’
14 Power Clean 60/40
14 Burpees Lateral over the Bar
400m Run

C/o
200m KB Farmer Carry (100m left arm + 100 right arm)

W/u
“Pizza Game”

Wod
Team of 3
90 Sumo Deadlift High Pull 40/30
90 Wall Ball 9/6
120 Cal Row
90 Wall Ball 9/6
90 Sumo Deadlift High Pull 40/30

C/o
#EnjoyTheRaider