4.1.2019 DAY 4

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WOD

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

60 WallBalls (9/6 kg)

40 Dumbbell Burpee Deadlift (22,5/15 kg)

20 Dumbbell Hang Squat Cleans (22,5/15 kg)


Level 2

For Time:

90/65 Cal. Row

80 GHD Sit-Ups (Parallel)

60 WallBalls (6/4)

40 Dumbbell Burpee Deadlift (15/10 kg)

20 Dumbbell Hang Squat Cleans (15/10 kg)


Level 1

For Time:

80/60 Cal. Row

80 Ab-Mat Sit-Ups

60 WallBalls (6/4 kg)

40 Dumbbell Burpee Deadlift (10/5 kg)

20 Dumbbell Hang Squat Cleans (10/5 kg)


Masters

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

60 WallBalls (6/4 kg)

40 Dumbbell Burpee Deadlift (15/10 kg)

20 Dumbbell Hang Squat Cleans (15/10 kg)


Target 1

"Strength"

For Time:

100/70 Cal. Row

80 GHD Sit-Ups

30 WallBalls (12/9 kg)

20 Dumbbell Burpee Deadlift (34/22,5 kg)

10 Dumbbell Hang Squat Cleans (34/22,5 kg)


HAM

*Not for Time*

Accumulate 50 Hip Extensions

50 Strict Dips 

100 Muscle Cleans (15/10 kg)


AUX

3 Rounds:

:30sec. Banded Shoulder Stretch (Each Arm)

:30sec. Couch Stretch (Each Leg)


Tips:

Fast: Sub 17min.

Goal: Sub 20min.

    Giorgia Donato

    Click Here to Leave a Comment Below
    Francesca Micelli - 03/01/2019 Reply

    Wod rx 21’42”
    Ham ok ma 23strict e i rimanenti con elastico rosso..
    Aux ok

    Simon e Silvia argiolas Imparato - 03/01/2019 Reply

    Simon rx (solo gli ultimi hsc con 15 kg x dolore)20,14
    Silvia rx 18,15
    Ham ok Aux ok

    David R. - 04/01/2019 Reply

    Wod RX al cap di 20’ 23db DL Burpees
    HAM 20’56”
    AUX ok

    Lorenzo Torreggiani - 04/01/2019 Reply

    WOD RX : 23′:17″ (da panico al mattino e sempre una tragedia)

    HAM ok

    AUX ok

    Mattia Mastrorilli - 04/01/2019 Reply

    Wod rx : 22,5kg 22’50”
    Ham: ok
    Aux :ok

    Anonimo - 04/01/2019 Reply

    WOD: RX – 6 hsc al cap 20′ -db 25kg- (chiuso in 22’22”)
    HAM: (24’10”) – db 20kg (dip al matador per evitare lo sfregamento al braccio -tatuaggio-)

    Nadia Lemmy - 04/01/2019 Reply

    Wod: rx 19’23
    Ham: ok con barbell da 15 kg
    Aux: ok

    alessandro marchiodi - 04/01/2019 Reply

    Wod Rx 21’29” DB (e non intendo dumbbell)
    Ham ok
    Aux ok

    Monica Marigliano - 04/01/2019 Reply

    wod rx 19’42”

    Mirco veroni - 04/01/2019 Reply

    Word rx 24’25”
    Ham ok
    Aux ok

    Stefano Turi - 04/01/2019 Reply

    Rx 22’41” al cap 20 finito i dl burpees
    Ham ok

    Massimiliano Pierangeli - 04/01/2019 Reply

    Wod rx : 22,5kg 22’22”
    Ham: ok

    Lorenzo Ciompi - 04/01/2019 Reply

    Wod Strength con MB da 30lb e DB da 35, 15’31”
    Ham ok

    Maristella Bersani - 04/01/2019 Reply

    Wod rx 23’57”
    Aux ok

    Alessia Pirondini - 05/01/2019 Reply

    Wod rx 20’02”

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