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29.10.2018 DAY 1

23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.

27.10.2018 DAY 5

23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.

26.10.2018 DAY 4

23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.

24.10.2018 DAY 3

23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.

23.10.2018 DAY 2

23.10.2018 DAY 2

WOD

10/16/2018 – WOD

Priority: 1

Score Type:: Total Time

Rx’D:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)Level 2/masters3 Rounds:15 Toe-2-Bar25 Dumbbell Push Press (15/10 kg)25 Box Jump (60/50 cm)Level 1:3 Rounds:25 Knees-Above Hips25 Dumbbell Push Press (10/5 kg)25 Box Jump (50/40 cm)

Target 1

Score Type:: Total Time

Strength:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)25 Box Jump (75/60 cm)*Wear a vest*

Target 2

Score Type:: Total Time

Monostructural:3 Rounds:25 Toe-2-Bar25 Dumbbell Push Press (22,5/15 kg)50 Cal. Ski

Auxiliaries

Priority: 2

Score Type:: Not Scored

Accumulate 2:00 min in the following:Hip Extension HoldHollow HoldHang from pull up bar

HAM

Priority: 3Score Type:: Total Time

5 Rounds:2 Legless Rope Climb (4,5 mt)10 Bench Press (84/57 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Masters Extra Credit

Priority: 3Score Type:: Total Time

5 Rounds:2 Rope Climb (4,5 mt)10 Bench Press (61/43 kg)50 Double Unders (Heavy Rope)*Scale Rope Climb to using legs and scale the weight of the bench press if necessary*

Hendel & Malleolo Tips

Oggi aspettatevi che i TTB rendano i DB difficili e che i box jump rendano difficili i TTB… i flessori dell’anca lavoreranno sodo quindi lavorate in un range di rep che potete sempre mantenere.

Have fun!

Fast: Sub 10min.Goal: Sub 15min.

22.10.2018 DAY 1

22.10.2018 DAY 1

GLI SNATCH SONO ANY STYLE

HAM

Priority: 1Score Type:: Total Weight

Pre-WOD:10min. EMOTM:3-3-2-2-2-1-1-1-1-1Snatch*Build to a heavy single or your working load for the WOD*

WOD

Priority: 2

Score Type:: Total Time

Rx’D:For Time:1,000m Run100 Push Ups10 Snatch (84/57 kg)Level 2/MastersFor Time:1,000m Run75 Push Ups10 Snatch (61/43 kg)Level 1:For Time:800m Run50 Push Ups10 Snatch (43/30 kg)

Auxiliaries

Priority: 3Score Type:: Not Scored

3 Rounds: (Not For Time):30sec. L-Sit Hold:30sec. One Arm Plank (Right):30sec. One Arm Plank (Left)10 Strict Toe-2-Bar

Target 1

Score Type:: Total Time

Strength:For Time:1,000m Run50 Weighted Push Ups (20/10 kg)10 Snatch (93/61 kg)

Target 2

Score Type:: Total Time

Met-Con:For Time:1,000m Run100 Push Ups30 Snatch (52/35 kg)

Hendel & Malleolo Tips

Cercate di tenere dei set di push up che gestite, spingete forte sulla crsa tanto sui push up dovrete prendervi per forza delle pause. I primi due snatch saranno pesanti ma tenete duro!

Fast: 10min.Goal: Sub 15min.

Monthly Focus Auxillary

Back Squat

80% x 2reps

85% x 2reps

90% x 2reps or more

*Do as many as possible on your final set*

*Base percentages off 90% of Max*

Monthly Challenge Auxillary:

7 Rounds:

Every :90sec.

5 Strict Pull-Ups w/ a :3sec. Negative

*Use a band if needed*

20.10.2018 DAY 5

20.10.2018 DAY 5

WOD

Priority: 1Score Type:: Total Time

Rx’D:5 Rounds:21 WallBalls (12/9 kg)15/12 Calories Row9 Bar Muscle UpsLevel 2/Masters5 Rounds:12 WallBalls (12/9 kg)9/7 Calories Row6 Bar Muscle Ups or Jumping Bar Muscle UpsLevel 1:5 Rounds:15 WallBalls (9/6 kg)12/9 Calories Row9 Pull-Ups or Jumping CTB Pull-Ups*Scale weight of the wallball if needed*

Target 1

Score Type:: Total Time

Met-Con:10 Rounds:10 WallBalls (12/9 kg)7 Calories Row5 Bar Muscle Ups

HAM

Back squat monthly auxiliary

Auxiliaries

Priority: 3Score Type:: Not Scored

4 Rounds::20sec. Russian Twist:10sec. rest:20sec. Right Arm Plank:10sec. rest:20sec. V-Ups:10sec. rest:20sec. Left Arm Plank:10sec. rest

19.10.2018 DAY 4

19.10.2018 DAY 4

WOD

Priority: 1Score Type:: Total Time

Rx’D/MastersBenchmark:”Diane”21-15-9Deadlift (102/70 kg)Handstand Push UpLevel 2:Benchmark:”Diane”21-15-9Deadlift (84/57 kg)12-9-6Handstand Push UpLevel 1:Benchmark:”Diane”21-15-9Deadlift (61/43 kg)Piked Push Up

Target 1

Score Type:: Total Time

Gymnastics:Benchmark:”Diane”21-15-9Deadlift (102/70 kg)Strict Handstand Push Up

Target 2

Score Type:: Total Time

Strength:Benchmark:”Diane”15-12-9Deadlift (143/102 kg)Parallette Handstand Push Up

HAM

Priority: 2Score Type:: Total Time

For Total Time:BikeErg or Assault Bike1,000m x 7setsrest 2min. b/t sets

Auxiliaries

Priority: 3Score Type:: Not Scored

3 Rounds:20 Weighted Hip Extensions (20/10 kg)10 Weighted Single Leg Squats (Right)10 Weighted Single Leg Squats (Left):60sec. Plank Hold

Hendel & Malleolo Tips

In questo benchmark i movimenti non vanno in conflitto tra loro e dovremmo quindi muoverci da un movimento all’altro velocemente. Il deadlift dovrebbe risultare l più facile dei due. Probabilmente dovreste spezare i HSPU quindi dovrete avere un piano: pensate ad uno schema che vi consenta di muovervi sempre.Fast: Sub 5min.Goal: Sub 10min

17.10.2018 DAY 3

17.10.2018 DAY 3

WOD

Priority: 1Score Type:: Total Weight

All levelsFor Load:Push Jerk5-4-3-2-1*Take bar from rack*

Auxiliaries

Priority: 2Score Type:: Rounds and Reps

After Party:3sets for total reps:Max Rep Push Jerk (60% of Single)rest 60sec. b/t sets*Your set ends when you can no longer hold the bar in the rack position*

HAM

Priority: 3Score Type:: Total Time

5 Rounds:Run 400m20 GHD Sit-Ups10 Burpee-2-Target

Hendel & Malleolo Tips

Oggi il wod è un wod di forza. Prima di tutto dovete assicurarvi di scaldarvi bene con dei set a salire di peso. Una volta che siete caldi inizierete il vostro primo set da 5 rep probabilmente intorno al 70/75% e cercate di aumentare ad ogni set il peso. Have fun!

16.10.2018 DAY 2

16.10.2018 DAY 2

WOD

Priority: 1Score Type:: Rounds and Reps

Rx’D:12min. AMRAP:10/7 Calorie Assault Bike10 Dumbbell Overhead Walking Lunge (22,5/15 kg) (Right)10 Pull-Ups10 Dumbbell Overhead Walking Lunge (22,5/15 kg) (Left)*DB Lunges are in place*Level 2/masters12min. AMRAP:10/7 Calorie Assault Bike10 Dumbbell Overhead Walking Lunge (15/10 kg) (Right)10 Pull-Ups10 Dumbbell Overhead Walking Lunge (15/10 kg) (Left)*DB Lunges are in place*Level 1:12min. AMRAP:7/5 Calorie Assault Bike10 Dumbbell Overhead Walking Lunge (10/5 kg) (Right)10 Jumping Pull-Ups10 Dumbbell Overhead Walking Lunge (10/5 kg) (Left)*DB Lunges are in place*

Target 1

Score Type:: Rounds and Reps

Strength:12min. AMRAP:10/7 Calorie Assault Bike10 Dumbbell Front Rack Walking Lunge (45/32 kg) (Right Shoulder)10 Pull-Ups10 Dumbbell Front Rack Walking Lunge (45/32 kg) (Left Shoulder)*DB Lunges are in place*

Target 2

Score Type:: Rounds and Reps

Skill:12min. AMRAP:10/7 Calorie Assault Bike10 Dumbbell Overhead Squat (22,5/15 kg) (Right)10 Pull-Ups10 Dumbbell Overhead Squat (22,5/15 kg) (Left)

HAM

Priority: 2

Score Type:: Total Time

For Time:30-24-18-12-6Handstand Push-Ups10-8-6-4-2Power Clean (70% of best Power Clean)

Auxiliaries

Priority: 3Score Type:: Not Scored

Not For Time:2 Rounds:CrossOver Symmetry (8reps x all 7 exercises)or10 T-Raise (1-2,5 kg)10 Y-Raise (1-2,5 kg)10 Standing Snow Angels (1-2,5 kg)and20 Banded Side Steps (R/L)

Hendel & Malleolo Tips

ll wod di oggi è un burner perché teoricamente dovreste non fermarvi per tutti i 12. Le calorie sono così poche e anche negli altri movimenti che potreste farli UB tutti. Forse dovreste spezzare i pull up ma provare a fare UB anche quelli. Have fun!Fast: 7 RoundsGoal: 5+ Rounds