31.12.2018 DAY 5

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AUX

Pre-WOD:

2 Rounds:

10 False Grip Ring Rows

5 Squat Therapy

10 Ring Dips

5 Squat Therapy

10 GHD Sit-Ups (veloci) or Sit-Ups

5 Squat Therapy

10 Muscle Up Transitions

5 Squat Therapy

*aumentate o diminuite la difficoltà come necessario*


WOD

RX

10 Rounds:

30 Air Squats

3 Muscle Ups


Level 2

10 Rounds:

30 Air Squats

1 Muscle Ups or 3 Jumping Muscle Ups


Level 1

10 Rounds:

20 Air Squats

3 Jumping CTB Pull-Ups


Masters

10 Rounds:

30 Air Squats

2 Muscle Ups


Target 1

"Met-Con"

1 Round:

300 Air Squats

30 Muscle Ups


Target 2

"Mono"

10 Rounds:

300m Ski

3 Muscle Ups


HAM

Snatch:

7sets:

1 Snatch Pull

1 Snatch

1 Snatch Balance

*costruite il complex più pesante*


Tips:

Fast: Sub 10min.

Goal: Sub 15min.

    Giorgia Donato

    Click Here to Leave a Comment Below
    Giorgia Donato - 30/12/2018 Reply

    WOD master 14:20
    Ham da 35 a 55 kg

    Monica Marigliano - 31/12/2018 Reply

    Wod rx 13′
    Ham 35/38/40/45/50/55/60kg

    Michela Amodei - 31/12/2018 Reply

    Wod level2 12’00”
    Ham da 30 a 55

    Lorenzo Torreggiani - 31/12/2018 Reply

    AUX ok

    WOD RX : time Cup 10 minuti 6 round

    HAM :40-75

    Nadia Lemmy - 31/12/2018 Reply

    Pre wod: ok
    Wod:rx con bar 15’25
    Ham:da 30 a 45 kg

    Dimitri Lucacich - 01/01/2019 Reply

    WOD: RX – 9’47” 10rnds b.MU (causa tatuaggio, le fasce dei ring mi avrebbero graffiato il braccio..)
    HAM: 67 72 77 80 82 85 87

      Simon e Silvia argiolas Imparato - 01/01/2019 Reply

      Wod:Simon master 14’04” Silvia master 13’14
      Hai: Simon fino 60 kg Silvia fino a 45 kg

    Mattia Mastrorilli - 02/01/2019 Reply

    Ham da 45a75kg

    JURI Po - 02/01/2019 Reply

    Aux ok

    Wod master:10’15”
    Ham:40/65 fallito Balance 70kg

    alessandro marchiodi - 03/01/2019 Reply

    Aux ok
    Wod Rx 13’49”
    Ham da 50 a 80

    Daniela ianni - 03/01/2019 Reply

    Aux ok
    Wod master 14’08”
    HAM da 25 a 37,5kg

    Marcello Marchiodi - 03/01/2019 Reply

    Aux ok
    Wod rx 11’20”
    Ham 50/80

    Maristella Bersani - 04/01/2019 Reply

    Aux ok
    Wod rx 14’24” (mi son concentrata sul tenere sempre i 3 bar mu ub)

    Anonimo - 05/01/2019 Reply

    Aux ok
    Wod L2 con i jumping MU a 15 minuti 6 round e 2 mu.
    Ham da 25 a 32.5kg non avevo più le spalle

    Alessia - 05/01/2019 Reply

    Anonimo sono io

    Mirco veroni - 05/01/2019 Reply

    Wod rx 10’57”
    Aux ok
    Ham da 40 a 80

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