Wods 27/05-11/06

•11 giugno 2013 • Lascia un commento


270513

40-30-20-10
Swings
Pistols
Wallballs

280513

Bench Press

Wod:
“Nate”

290513

Back Squat 5-5-3-3-1-1-1
Shoulder press 5-5-3-3-1-1-1
Weighted pullups 8×2
Strict dips 5×5
Strict TTB 5×5

310513

Team Training 2x
1600 mt run w/ medball
100 pullups
100 HPS @40/25
100 v-ups

010613

WL
Snatch

“BRADSHAW”
10 rounds of:
3 Handstand push-ups
6 Deadlift @125/85kg
12 Pull-ups
24 Double-unders

Wod#2
Train your Weakness: 20’00”

030613

Wod#1
12’00 AMRAP
7 Power Clean & Jerks
14 Front Squats
21 Lateral Burpees

Wod#2
4x400mt Run

040613

Bench Press

Wod#1
“Brehm”
For time:
10 Rope climb/50 Chin-ups
20 Back squat @100/75kg
30 Handstand push-ups
Row 40 calories

Wod#2
Weakness Wod!

050613

AMRAP 25’00″
5 TTB
10 Box Jumps
15 Wallballs
+5 burpees each minute

070613

“Omar”
10 Thrusters @45/30
15 Lateral Burpees
20 Thrusters
25 Lateral Burpees
30 Thrusters
35 Lateral Burpees

080613

Wod
30’00″ time cap
3K Run
100 Russian Swings @24/16
100 Burpees

100613

Wod
20’00″ AMRAP
20 DU
10 WB
5 C2B

110613

Front Squat
5×3 @ME+AMRAP @80%3RM
Shoulder Press
2×20@ME
3×8 Goodmorning
5xMax Strict HSPU/Push-ups
3×12 Hip Extension
3×10 Strict TTB


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European Regionals 2013 – Copenhagen

•29 maggio 2013 • Lascia un commento

Pubblicato in Articoli

Wods 15-250513

•25 maggio 2013 • Lascia un commento


150513

WL

Wod
5 Rounds not for time
5 Hang Clean
10 Ring Dips
15 GHD Situps

140513

WL

EMOM 10’00″
2 Snatch, increase as able

Back Squat

WOD
AMRAP 5’00″
15 WallBall
5 Burpees

rest 3’00″

AMRAP 5’00″
15 KB Swings
7 Toes to Bar

rest 3’00″

AMRAP 2’00″
Power Clean

170513

WL

Wod:
EMOM 20’00″
10 Double Unders
5 HSPU
1 Muscle Ups

180513

10’00″ Weakness Work

WOD
3 Rounds
21 STOH
21 Front Rack Lunges
Run 400m
21 CTB Pullups

Core
Landmine twist: 2×20 reps @15/10kg

200513 lunedi

4RFT
6 Deadlift
12 Ring Dips

Rest exactly 3’00″ minutes

3RFT
10 Box Jump
15 Handstand Push-Ups
20 Kettlebell Swings @32/24

210513

WL

5RFT:
1 Rope Climb
400 Row
1 Rope Climb
12 OHS

#2
20’00″ : Train your weakness!

220513

WL

Bench Press

Wod:
For time:
100 DU
5 MU
40 C2B PU
30 Hang Power Snatch
40 Ring Dips
5 MU
100 DU

240513

WL

For time:
1 Mile Run w/ Vest @10/5Kg
2000 mt Row

Wod#2
3RFT
21 Wall Ball Shots
21 Toes to Bar

250513

#1
5 Rounds
3 Push Jerk
40 Double Unders

#2
EMOM 20’00″
Odd: 3-5 UB Muscle Ups
Even: 3 Hang Squat Clean, increase as able

#3
20’00″
Skill Work

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Rimini wellness 2013

•12 maggio 2013 • Lascia un commento

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Wods 06-110513

•12 maggio 2013 • Lascia un commento


060513

Wod#1
2RFT
5 Burpee Muscle-Ups/10 Dips
10 *Dumbbell/Kettlebell/Barbell Snatch (any style: power/squat, 5 each arm, Heavy)
15 Burpee Box Jump-Overs

Wod#2

Wod#3
For time:
20 Thrusters 60/40 – 50/30 masters
40 Pull-Ups
15 Thrusters
30 Pull-Ups
10 Thrusters
20 Pull-Ups

070513

#1
Back Squat
*Set 1 – 75% x 2 reps
*Set 2 – 85% x 1 rep
*Set 3 – 90% x 1 rep
*Set 4 – 90-95% x 1 rep
*Set 5 – 90-95% x 1 rep
Rest 2-3 minutes between sets.

#3
EMOM 20’00″
Even Minutes – 3 Snatch @AHAP
Odd Minutes – 5 Ring Dips + 5 Burpees + 5 TU

#4
3K Run + 2K Row

080513

#1
1000mt Row for time.

#2
Ogni 2’00, per 10’00:
OHS x 3 reps @85-90%

#3
3RFT:
10 Deadlift @140/90kg*
10 C2B Pull-Ups
20 Burpees Over the Barbell
20 Handstand Push-Ups

090513

Rest Day

100513

#1
For time:
50 Thrusters @20/15

Rest 2’00″

#2
For time
21-15-9
Box Jump @75/60
C2B pull-ups

#3
Emom 12’00″
1 C&J @80%1RM + 20 DU

6×4 Strict TTB

110513

#1
AMRAP 10’00″
10 One Arm DB Snatch Alternating @35/22kg
12 Pistols Alternating

#2
1000mt Row

Rest 2’00″

#3
Max Wallball in 6’00″

7’00″ to complete
3 OHS AHAP without Rack
Starting @your choice!

2×30 GHD
2×20 Strict Ring Dips
5×30″ Hollow Hold

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29-040513

•5 maggio 2013 • Lascia un commento


290413

Wod#1
French Throwdown – wod 3

For time: (time cap 8’00″)
10 overhead squats 43/20kg
20 hang cleans 43/20kg
30 front squat 43/20kg
40 wall balls 9/6kg
100 double unders

Score: The time required to complete the sequence. If the time cap is exceeded, add 1 second per reps left to execute.

Weightlifting Session

Wod#2

Esercizi possibili:
Run/Row/Ski/Bike/Swim/DU/Spinbike/Airdyne

A) Tabata 20″ on 10″ off
Rest 4′
B) Tabata 20″ on 10″ off
Rest 4′
C) Tabata 20″ on 10″ off
Rest 4′
D) Tabata 20″ on 10″ off
Rest 4′

300413

Strength:
Squat

WOD#1
21-15-9
Power Clean @90/60kg
CTB Pullups

50 strict dips

WOD#2
5′ AMRAP
Rope Climbs/Rope Pull-ups

010513

Weightlifting Session

Wod#1
5 Rounds
3 Box Jumps @100/75cm
6 HSPU
12 TTB
…than…
1 set of Max UB KB Russian Swings (no american) @40/32kg

Wod#2

020513

REST DAY

030513

Wod#1

A.
AMRAP 5’00″:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
B.
AMRAP 7’00″:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
C.
Complete for time:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips

Weightlifting Session

Wod#2
12’00″ NOT FOR TIME
1 Weakness
2 Weakness
3 Weakness
*Costruite il wod con le 3 debolezze piu’ grandi che avete.

040513

For time:
2 Muscle-Ups/4 Ring Dips
10 Snatch @50/30
4 Muscle-Ups/8 Ring Dips
8 Snatch @55/35
6 Muscle-Ups/12 Ring Dips
6 Snatch @60/40
8 Muscle-Ups/16 Ring Dips
4 Snatch @65/45
10 Muscle-Ups/20 Ring Dips
2 Snatch @70/50

Rest 30′

Wod#2

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Clemente @Snatch 130kg

•28 aprile 2013 • Lascia un commento


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