logo croosfit

WOD

10' EMOM
5 Lateral Burpees + 3/5 Power Snatch Touch & Go @climbing
 
 
WOD
5 rounds
7 Strict Pull Ups / 7 Strict Chin Ups
15 Push press 50/35kg
30 Double Unders / 75 SU
25' AMRAP
400mt Run/Row
10 Hang squat Clean @50/35kg
20 HR Push Ups
30 Abmat Sit Ups
Ogni 4' x 5 sets
– One Arm DB Overhead Carry -1'
– One Leg DB Deadlift -8-10/x gamba
– ghd sit up -12-15 reps
 
 
WOD
2 rounds
20 M / 16 W Cal row – 15 M / 10 W Cal Assault Bike
30 Wall Ball
20 Burpee Toes to Bar
4 Intervalli 2'ON, 2'OFF:
15 M / 12 W Cal Row o 12 M / 8 W Cal Assault Bike
+
max reps Strict Toes to Bar
 
 
WOD
2 rounds :
5 M / 3 W Ring/Bar Muscle Ups o 10 M Chest to Bar / 10 W Kipping Pull Ups
20 Push Press @50/35kg
5 M / 3 W Ring/Bar Muscle Ups o 10 M Chest to Bar / 10 W Kipping Pull Ups
10 Hang Power Snatch @50/35kg
Power Clean & Shoulder-to-Over-Head – ogni 75" x 12 sets 3–5 reps @climbing
 
 
WOD
8' AMRAP
Ladder Up
2,4,6,8.. DB Devil Press @20/10kg
4,8,12,16 Box Jump Overs
5 rounds:
400mt Run
12 Front Squat @60/40kg
21 Over The Bar Lateral Burpees
7 rounds:
 
7 Deficit Handstand Push Ups (plates )
14 Alternating Lunges KB Front Rack @32/24kg
21 Abmat Sit Ups