Sabato 28 8 2010

PDF

29 Agosto 2010

Warm Up

5 Km Bike
3 rounds of Cindy (5 Pull-ups 10 Push-ups 15 Squats)
5 Clean & Jerk @ 50  kg
5 Clean & Jerk @ 60 kg

WOD

30 Clean & Jerk @ 60 kg
30 Burpees
30 American Swing @ 32 kg Kettlebell
30 Wall Ball @ 10 kg
30 Pull Ups
30 Toes to bar

For time

 

Martedi 25 8 2010

PDF

25 Agosto 2010

Warm Up

5 Km Bike
3 rounds of Cindy (5 Pull-ups 10 Push-ups 15 Squats)
5 deadlift @ 100kg
3 Deadlift @ 120 kg

WOD

5 rounds of:

  • 5 Deadlift 120 kg
  • 20 Burpees + Lateral jump

 

Sabato 26 6 2010, FRAN!

PDF

27 Giugno 2010

Warm Up

5 Km Bike
2 rounds of Cindy (5 Pull-ups 10 Push-ups 15 Squats)
10 20Kg Thruster

FRAN

3 rounds, 21-15- 9 reps, of:

  • 42 Kg Thruster
  • Pull-ups

 

Giovedì 24 6 2010

PDF

26 Giugno 2010

Warm Up

2 Km Run
3 rounds of Cindy (5 Pull-ups 10 Push-ups 15 Squats)

WOD 30 30 30 30

30 Clean & Jerk @ 40 kg
30 Burpees
30 American swing @ 2 Pood Kettlebell (32kg)
30 kettlebell Squat @ 1,5 Pood Kettlebell (24kg)

For Time

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