concept2-rower

WOD: 14/12/2018

Strength:

C&J –
15′ to find your 3RM

Conditioning:

2 Rounds for Max reps:

1′ Row (cals)

1′ WBs (9/6kg)

1′ 10m Shuttle Run

1′ SDHPs (35/25kg)

1′ Lunges

1′ Rest

BURPEEBOXJUMP

WOD: 12/12/2018

Strength:

Snatch –

15′ to find your 3RM

Conditioning:

Team WOD of 2:

15′ AMRAP –

20 H. Snatches (40/25kg)

20 Burpee Box Jumps (60/50cm)

40 DUs

V-UPS

WOD: 11/12/2018

Gymnastics Strength:

Strict Pullups –

4 x 8/10 reps Rest 2′

Conditioning:

10′ AMRAP –

10 A. Swings (24/16kg)

10 V-ups

OR

CF Endurance Rowing*:

60′ Row
*solo 4 posti per classe

power_clean

WOD: 10/12/2018

Strength:

Front Squat –

15′ to find your 3RM

Conditioning:

18-12-6-3 reps for time of –

P. Cleans
Thrusters
TTB

Rx = 40/25kg

TTB

WOD: 05/12/2018

Strength:

Bench Press –

15′ to find your 3RM

Conditioning:

Team WOD of 2:

12′ AMRAP –

20 WBs (9/6kg)

20 TTB

Mary-workout-of-the-day-wod.gif

WOD: 04/12/2018

Gymnastics Strength:

Strict HSPUs –

4 x 8/10 reps

Rest 2′

Conditioning:

“MARY” –

20′ AMRAP –

5 HSPUs

10 Pistol Squats

15 Pullups

OR

CF Endurance Rowing*:

30′ Row
*solo 4 posti per classe