Wod Archivi - Pagina 136 di 171

WOD 13.01.16

13 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

A. Build to a heavy tripe push jerk

B. AMRAP 15

40 pull ups

30 STOH 50/30

30 pull ups

30 stoh@60/40

20 pull ups

30 STOH@70/55

10 pull ups

Max STOH@80/60

WOD 12.01.16

12 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

A. EMOM 10

5 power clean + 3 push jerks

B. EMOM 16

1 – 20 sit ups

2 – 10 burpee + 10 KB swings

WOD 11.01.16

11 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

A. front squat up to a heavy set of 3 for the day

B. then 3 x 10@70% of heavy 3

C . AMRAP 8

9 thrusters@42/30

12 C2B

15 Box Jump

WOD 9.01.16

9 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

A. Build to a heavy single power snatch

Then 5 x 1@90%

5 x 2@80%

B. 3 rounds for time

21 T2B

15 Clusters@50/35

9 HSPU

WOD 8.01.16

8 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

In teams of 2 complete the following

Run 1600 mt

150 burpee box overs

150 Kb Swings@24/16

150 K2E

150 Air squats

WOD 7.01.16

7 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

A. Build to a heavy set of the complex

1 push press

1 push jerk

1 split jerk

B. 13.2 AMRAP 10

5 stoh@52/35 kg

10 deadlift

15 box jumps

WOD 5.01.16

5 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

Every 2:30 x 3

60 D.U.
20 goblet squat

Rest 2:30

Every 2:30 x 3

60 D.U.
15 C2B

WOD 4.01.16

4 gennaio 2016/0 Commenti/in Wod /da CrossFit Lecce

Back squat up to a heavy set of 5 for the day

then 3 x 10@70% of heavy 5.

For time

15-12-09-12-15

Power clean@60

Burpee

WOD 30.12.15

30 dicembre 2015/0 Commenti/in Wod /da CrossFit Lecce

for time
400m Run
15 Power snatch@60/40
400m Run
15 power clean@60/40
400m Run
15 Front squats
400m Run
15 hang power clean
400m Run

WOD 29.12.15

29 dicembre 2015/0 Commenti/in Wod /da CrossFit Lecce

A) Strict press
5 x 4@80%

B) AMRAP 12
Run 200m
15 STOH@52/35kg
10 T2B