WOD 07.07.17
2 Rounds 45 seconds of work followed by 15 seconds of rest Bicycle crunches Reverse Crunches w/ straight leg extension (don’t touch the ground) Plank 4 Rounds For Time 400 mt run 8 push Press 50/30 16 Sit ups
Pubblicati da CrossFit Lecce
WOD 06.07.17
EOMOM for 16 Minutes Full Snatch + Hang Snatch As Heavy As Possible Weight can move up and down across eight sets. “Jason” For Time 100 Air Squats 5 Muscle Ups 75 Air Squats 10 Muscle Ups 50 Air Squats 15 Muscle Ups 25 Air Squats 20 Muscle Ups
WOD 05.07.17
Sumo Deadlift 10×3 @ 60% of 3RM For Time: 40 Wallballs 9/6 20 Sumo DLHP 40/30 30 Wallballs 10 Sumo DLHP 10 Wallballs 5 Sumo DLHP
WOD 4.07.17
Power Clean and Push Jerk 5×5 @ 75% Drop and Reset Reps Rest 2 Minutes between sets For Time 2 Rounds: 10 Burpees 15 Toes to Bar 20 Clean and Jerk 50/40
WOD 3.07.17
Back squat 6×2 @ 80% 120 DU then 18-15-12 Front Squat 80/50 Chest to Bar
WOD 30.06.17
Bench Press 5×5 @ 80%+ 2RM AMRAP 20 Minutes 12 Box Jump 10 Alternating Pistols 8 Deadlifts
WOD 29.06.17
12’AMRAP 8 DB SNATCH 10 T2B Rest 30″ 1km/800mt Row Rest 5′ 40/30 cal Air Bike
WOD 28.06.17
Power snatch 7×3 @ 70% For Time 50 Pull Ups 21 Thrusters 40/30 800 mt Run
WOD 27.06.17
Sumo Deadlift 5×2 As Heavy As Possible 27-21-15-9 Burpee to 12″ Target Kettlebell Swings
WOD 26.06.17
EOMOM for 20 Minutes 1 Squat Clean and Split Jerk 80%+ 1RM EMOM for 15 Minutes 50 Double Unders 10 Push Press 50/30 2 Muscle up Rotate through movements on the minute.