3 rounds for time of: 500 mt rowing 21 kb swings 32/24 kg 12 chest to bar pull ups

3 rounds for time of: 500 mt rowing 21 kb swings 32/24 kg 12 chest to bar pull ups

”Running Angie”50 pull ups400 mt run50 Push ups h/o400 mt run50 Squats400 mt run50 sit ups

”Running Angie”50 pull ups400 mt run50 Push ups h/o400 mt run50 Squats400 mt run50 sit ups

Front squat 3-3-3-3-3”Teddy Bear”’:for time20 KTE100 mt kb carry 24/16 kg30 Kb Swings 24/16 kg20 mt bear crawl40 Db snatch (20+20)20 mt bear crawl30 swings100 mt kb carry 20 box jumps 80/60 cm

Front squat 3-3-3-3-3”Teddy Bear”’:for time20 KTE100 mt kb carry 24/16 kg30 Kb Swings 24/16 kg20 mt bear crawl40 Db snatch (20+20)20 mt bear crawl30 swings100 mt kb carry 20 box jumps 80/60 cm

Tabata Intervals20″ work / 10″ rest x 8 – 1 min rest tra gli eserciziRower (for calories)Air SquatPull upsPush UpsSit UpsScore: somma dei peggiori risultati di ogni esercizio

Tabata Intervals20″ work / 10″ rest x 8 – 1 min rest tra gli eserciziRower (for calories)Air SquatPull upsPush UpsSit UpsScore: somma dei peggiori risultati di ogni esercizio

Rest day… eat right

Rest day… eat right

Hang Squat clean Every minute on the minute x 8′ do 2 reps ”3+4=7” 3 thrusters 50/30 4 BB lunges 50/30 the BB never touch the floor, if you drop it you get 5 burpees immediately. wod demo by coach K: http://www.youtube.com/watch?v=I2OAueXCM68

Hang Squat clean Every minute on the minute x 8′ do 2 reps ”3+4=7” 3 thrusters 50/30 4 BB lunges 50/30 the BB never touch the floor, if you drop it you get 5 burpees immediately. wod demo by coach K: http://www.youtube.com/watch?v=I2OAueXCM68

”Helen” 3 rounds for time of 400 mt run 21 KB swings 24/16kg 12 pull ups

”Helen” 3 rounds for time of 400 mt run 21 KB swings 24/16kg 12 pull ups

Forza:Ovehead Squat 3 – 3 – 3 – 3 – 3Skill:work on your weakness – rings/handstand/pull ups

Forza:Ovehead Squat 3 – 3 – 3 – 3 – 3Skill:work on your weakness – rings/handstand/pull ups

3 Rounds for time of: 20 pull ups 30 squat thrust push ups 40 sit ups 50 air squats then, at the end… 1000 mt row

3 Rounds for time of: 20 pull ups 30 squat thrust push ups 40 sit ups 50 air squats then, at the end… 1000 mt row

Skills: Snatch

Skills: Snatch

Push Press 5x 5 Ladder 10/1 Swing @ 24/16kg Deadlift @ 60/40kg Push ups (hands off) alla fine di ogni tripletta, 3 pull ups

Push Press 5x 5 Ladder 10/1 Swing @ 24/16kg Deadlift @ 60/40kg Push ups (hands off) alla fine di ogni tripletta, 3 pull ups

4 x 500 mt row

4 x 500 mt row

Forza: Front Squat 5x 3 Metcon: for time 5 rounds Cindy 10 clean&jerk @ 60kg 5 rounds Cindy 10 clean&jerk @ 60kg 5 rounds Cindy

Forza: Front Squat 5x 3 Metcon: for time 5 rounds Cindy 10 clean&jerk @ 60kg 5 rounds Cindy 10 clean&jerk @ 60kg 5 rounds Cindy