Wods 04-230313


Lunedi 040313

Weightlifting – Snatch:

1)EMOM 8’00” @100%+10Kg
2 Snatch Pulls from the floor

2)EMOM 5’00” @65%
2 Hang Snatch (No Hang Power)

3)Snatch
1-1-1-1-1 @90%

Strength:
Back Squat
2-2-2-2-2 @ME

Wod:
AMRAP 16’00”
6 Power Clean @80/45 60/40-55/35
9 Butterfly Pull-ups
200mt Run
6 Power Clean @80/45
9 Butterfly Pull-ups
400 mt Run
6 Power Clean @80/45
9 Butterfly Pull-ups
600 mt Run
6 Power Clean @80/45
9 Butterfly Pull-ups
800 mt Run
6 Power Clean @80/45
9 Butterfly Pull-ups

Skills:
10′ on Ring HSPU/MU

Martedi 050313

Weightlifting – Clean:

1)EMOM 8’00” @100%+10Kg
2 Clean Pulls from the floor

2)EMOM 5’00” @65%1RM
2 Hang Clean (No Hang Power)

3)EMOM 5’00”
1 Clean @90%1RM

4)EMOM 5’00”
2 Push/Split Jerk @ME
(e’ permesso il rack)

Wod1:
EMOM 10’00”
ODD: ME Strict Pullups (Hollow position)
EVEN: 3 Thrusters @70/45-60/35

Wod2:
For time:
2-4-6-4-2 Muscle Ups/Ring Dips
100mt Row

Cash out:
Dynamic Situp w/ bands 100 reps

Mercoledi 060313

Dynamic Effort
Esecuzione molto veloce ma precisa.

Weightlifting:
8×3 Snatch TNG (touch & go) @60%1RM

Strength:
Bench Press
5×5 @60% + Bands (Max Speed)

Wod:
Part 1
7RFT:
27 DU
18 Burpees
9 Swings @32/24-24/16
3’00” rest
Part 2
50 Walking Lunges
30″ L-Sit Hold
20 Ring Dips
30″ L-Sit Hold
50 V-ups
30″ L-Sit Hold
20 Ring Rows (orizzontali)

Venerdi 080313

Wod 13.1

Sabato 090313:

Dynamic Effort: esecuzione veloce ma precisa.

Weightlifting
1)Clean 10×2 reps @60%1RM on the 45″
Strength
2)Speed Squats, 8×2 reps @ 60%1RM
3)Double KB swing: 30″on 30″off x5 rounds @2×24/16kg
4)Banded lat pulldowns, 4×10 reps THICK band
5)T2B, As many as possible in 3 sets w/ 1min rest in

Sabato 090313

WOD#1
10’00” AMRAP
12 Muscle Ups/Ring Dips
21 Wall Ball
8 Muscle Ups
15 Wall Ball
4 Muscle Ups
9 Wall Ball

5’00” Rowing x Cool down (easy pace)
5’00” Rest

WOD#2
EMOM 10’00”
ODD (Dispari): 4 Speed Squat @65% (high bar position)
EVEN (pari): 6 Kipping HSPU

Extra Training
1)Banded lat pulldowns, 4×10 reps THICK band
2)T2B, As many as possible in 3 sets w/ 1min rest in between

Lunedi 110313 ME

Weightlifting:
1)6×2 Clean Pulls @100%+10Kg Rest -1’30″
2)6×2 Power Clean + 1 Jerk @85% Rest -1’30″

Strength:
1)Front Squat
2-2-2-2-2 @ME rest -1’30”

2RFT
30 Wall ball
30 Sumo deadlift high-pull @35/20kg
30 Box jump @50cm
30 Push press @35/20kg
Row 30 calories
30 Push-ups

Core:
Landmine twists, 3x15reps @10/5kg

Martedi 120313: ME

WL
7×1 Snatch Deadlift @100%+20Kg

7X 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes:
The sequence is:
-3 First Pulls (appena sopra al ginocchio)
-3” pause at the knees, (appena sopra al ginocchio)
-Snatch from the hang position (at the knees).
(Do not let the BB rest on any portion of the leg before the Hang Snatch)

Strength:
Bench Press: 5×3 @ME
+AMRAP @80%3RM

5×2 @ME Weighted pull-ups/Strict
5×1 @ME Weighted pull-ups/Strict @Rings (no false grip)

Wod:
For time:
800mt Run
20 Squat Clean @60/40Kg
20 KB Snatch @32/24kg
800mt Run

Mercoledi 130313

Active Rest
30′ Run/Row/Swim/bike @easy pace

Venerdi 150313

Wod
13.2

Sabato 160313:

Wod #1
For time:
9-7-5 Snatch @ME
5-3-1 MU/Dips
20-15-10 Burpees

Wod#2
For time
21-15-9
HSPU
TTB

180313

WL:
Snatch: work up to 1RM on 15’00”
C&J: work up to 1RM on 15’00”

Strength:
Front Squat: 1-1-1-1-1 ME

Wod:
Part 1
40 Burpees
40 Slamball
30 Burpees
30 Slamball
20 Burpees
20 Slamball
10 Burpees
10 Slamball
Part 2
AMRAP 4′
15 Ring Dips
15 C2B

190313

Bench Press 6×3 @ME
Then, as many reps as possible @ 80% of 3RM

WOD#1:
In 9’00” do:

4 Rounds
Unbroken Barbell Complex
@ 90/50-70/40kg
1 power clean
1 Hang squat clean
1 Push Jerk
1 Split Jerk
+
12 TTB
+
AMRAP Muscle Ups/Dips nel rimanente dei 9’00”
+
AMRAP 6’00”
20 Box Jumps Overs
20 Swings @24/16

200313

Emom 10’00”
Power Snatch @80%

5 Rounds
1’00” Row (Cal)
1’00” Handstand Hold
1’00” Sit-ups (Free)
1’00” DU
1’00” SkiErg/Run/Bike (Cal)
Rest 1’00”

220313

Wod 13.3

230313

5×3 Sumo Deadlift @ME
+ AMRAP @80%3RM

For time: time cap 15’00”
Row 2k
50 Pistols (alternating legs)
30 Hang Cleans (any style) 100/60kg*