WORKOUT DEL GIORNO

 

WOD: Allenamento del giorno

WOD 02.10.18

10 front squat
20 dip
30 ring push-ups 
400mt run
5 rounds

Wod Archive


EMOM 10
1 hang power clean
2 power cleans
40 power cleans 50kg
30 toe to bars
50 box step overs, one dumbell
30 toe to bars
40 power cleans


50 toes to bars 
50 hang power cleans & jerk 1arm db 
25 calorie bike/row

4min stop
50 ghd sit-ups
50 db snatches
25 calorie bike/row


EMOM 10
8 thrusters
10 hanging knee rises
4 rounds:
5 db devil’s presses
10 burpees over db
15 calorie row/bike

18-14-10-14-18
Pull-ups 
Dips
Power cleans 
Every rounds 100 double unders

20 power cleans 60 kg
30 sit ups
x 3 rounds

10-8-6-4-2
walking lunges 60 kg
strict chest to bar




WOD 180418
2min shoulder to overheads 70kg
1min stop
2min back squats 100kg
1min stop
2min deadlifts 140kg
1min stop
2 rounds

10 SDLHP 45 kg
10 pull-ups

10 min AMRAP







WOD 130418
400 Mt run
15 Hang power snatch
15 handstand pushups
3 round

WOD 120418
21 deadlifts 100kg
21 muscle ups


15 deadlifts 120kg
15 muscle ups 
2 rounds

9 deadlifts 140kg
9 muscle ups 
3 rounds

WOD 110418
2:00 barbell hold at top of deadlift 70kg
1:30 barbell hold in front rack 
1:00 barbell hold overhead

3 rounds