BURPEES

WOD: 23/02/2018

Strength:

Front Squat (from rack) –

15′ to find your 5RM

Conditioning:

12′ AMRAP –

10 A. Swings (24/16kg)

10 Burpees

DeadliftSteITS

WOD: 21/02/2018

Strength:

Deadlift (no T&G) –

15′ to find your 5RM

Conditioning:

EMOM 18′ –

Odd Mins: 15 DLs (70/50kg)

Even Mins: 30 DUs

AirSquat3

WOD: 20/02/2018

Gymnastics Strength:

Strict Pullups

4 x 8/10 reps

Rest 2′

Conditioning:

TABATA Air Squats

Rest 1′

TABATA Pushups

Rest 1′

TABATA V-Ups

OR

CF Endurance Rowing*:

45′ Row
* solo 4 posti per classe

BenchPressMarta

WOD: 19/02/2018

Strength:

Bench Press –

15′ to find your 5RM

Conditioning:

10′ AMRAP –

10 H. Snatches

10 TTB

Rx = 40/25kg

team-wod

WOD: 17/02/2018

Conditioning:

Team WOD of 2:
20′ AMRAP:

20 Goblet Squats (24/16kg)

20 Push Presses (30/20kg)

40 DUs

Cash Out: 100 Situps

BACKSQUATOAKLEY

WOD: 16/02/2018

Strength:

Back Squat –

15′ to find your 5RM

Conditioning:

EMOM 15′ –

1st Min: 15 FS

2nd Min: 15 A. Swings

3rd Min: 15 Pushups

Rx:
BB = 42.5/30kg

Kb = 24/16kg

wallballs

WOD: 14/02/2018

Strength:

Push Press (from ground) –

15′ to find your 8RM

Conditioning:

Team WOD of 2:
250 WBs for time (9/6kg)

pistol squat

WOD: 13/02/2018

Skill:

Pistol Squat

Conditioning:

10′ AMRAP –

5 HSPUs

10 Pistol Squats

15 Pullups

OR

CF Endurance Rowing*:

5 x 1000m Row
Rest 5′
* solo 4 posti per classe