Categoria: Wods

Allenamenti giornalieri

Thursday 171228

Bench Press: 3-3-3-3

Then

For Time:

21-15-9
Calorie Row
Chest to Bar Pull Ups

Wednesday 171227

 

Sumo Deadlift: 3-3-3-3

Then

5 Rounds For Time:
20 Burpees
20 Box Jump Overs 60/50cm

Rest 1 minute between rounds

Monday 171225

Xmas WOD

“Fran”

21-15-9

Thrusters 44/34

Pull-Ups

Saturday 171223

AMRAP 20

30 Doubleunders

15 Dumbbell Thrusters 16/12

8 Pistols – Alternating Leg

Friday 171222

For time:

1000m Row

50 Wall Ball Shots 9/6kg

50 Box Jumps 60/50cm

750m Row

35 Wall Ball Shots 9/6kg

35 Box Jumps 60/50cm

500m Row

25 Wall Ball Shots 9/6kg

25 Box Jumps 60/50cm

 

 

Thursday 171221

Warm up: rowing 5 mins. Slow pace –
75 Jumping Jacks
10 Burpees
Then
2 Rounds:

Sprint 100m
10 Push-ups
1 min. rest

Sprint 100m
10 Jumping Lunges
1 min. rest

Sprint 100m
10 Pull-ups
1 min. rest

Sprint 100m
10 Burpees
1 min. rest

Sprint 100m
10 Air Squats
1 min. rest

Sprint 100m
30 ABMat Sit-ups
1 min. rest