logo croosfit

WOD

Ogni 3’30” x 5 sets:
-Medball Reverse Tuck Crunch - 8-10 reps
-1 Arm Ring Rows – 8-10/ arm reps
-Superman Hold – 45”
 
WOD
15’ AMRAP of:
21 KB Russian Swing @24/16kg
15 Box Jump @75/60cm
12 Knees to Elbows
 
5 rounds:
30 Wall Ball @20/14lbs
30 Push Press @50/35kg
30 M / 25 W Cal Row o Bike
 
For time:
30 Deadlift @110/80kg
400mt Run
50 Box Jump @75/60cm
100 Abmat Sit Ups
50 Burpees Step Ups @60/50cm
400mt Run
30 Deadlift @110/80
6 Intervalli 3' on : 3' off:
400mt Run
12 Alternating Arm DB Snatch @20/12kg
+
max reps Double Unders
TEAM WOD 2
20 rounds
100mt Run
3 M / 2 W Bar Muscle Ups
5 Deck Squat @Plate 20/10kg
7 Strict HSPU
 
5 set 1'on 1'off
40mt Farmer Carry@climb
Max Pvc sit-up
 
 
For Time
20-16-12-8-4 reps:
Bench Press 70/55kg
Calorie Row
Wall Ball
Ogni 4' x 5 sets
– L-Sit Hold Hang on Bar – 30" (accumulated)
– One Leg KB Deadlift – 6-8/leg
– DB Hammer Curl tempo 2020 – 8-12 reps
 
 
WOD
3 rounds for time:
400mt run
7 Hang Squat Clean @80/55kg