WOD1: 5 ROUNDS OF 15 BURPEES 20 SQUAT 10 PUSH UP
TIME:_____________________________
WOD2: AMRAP 15’ 10V-UP 10 DOUBLE UNDER 400M RUN
ROUNDS:____________________________
WOD3: 10 ROUNDS OF 20 SIT UP 20 SQUAT
TIME:_______________________________
WOD4: 8 ROUNDS OF 10 LUNGES 10 P.PISTOL SQUAT 20 SIT UP
TIME:_________________________
WOD5: AMRAP 15’ 30 DOUBLE UNDERS 400M.RUN
ROUNDS:________________________
WOD6: 21-18-15-12-9-6-3 PUSH UP-KTE/SIT UP- KB SWING
TIME:______________________________
WOD7: ANGIE
TIME:______________________________
WOD8: HELEN
TIME:_____________________________
WO9:ANNIE
TIME:_______________________________
WOD10: GRIFF
TIME:______________________________
WOD11: EVA
TIME:__________________________
WOD12: FORREST
TIME:__________________________
WOD13:SEVERIN
TIME:__________________________
WOD14: 8 ROUNDS OF 15KB CLEAN 15 KB PRESS 15 KB SQUAT
TIME:________________________________
WOD15: 5KM RUN
TIME:______________________________
WOD16: 15’ AMRAP 20 SWING 20 LUNGES 400M RUN
ROUNDS:________________________
WOD17: 30KM BIKE
TIME:___________________________
WOD18: 20’ AMRAP 10KB THRUSTER 10KB SWING 10 BURPEES
ROUNDS:_________________________________
WOD19: 8 ROUNDS OF 15 KB sumo deadlift high pull 10 SWING 5 BURPEES
TIME:______________________________
WOD20: 21-18-15-12-9-6-3 KB SWING – BURPEES
TIME:___________________________________
WOD21: 3KM RUN + 20KM BIKE
TIME:_________________________
WOD22: 100 DOUBLE UNDERS 150 PUSH UP 200 SQUAT
TIME:__________________________
WOD23: 8 ROUNDS OF:10KTE/SIT UP 15 KB SWING 20SQUAT
TIME:_________________________________
WOD24: AMRAP 15’ 20SIT UP 20 KB LUNGES 20 KB PRESS
ROUNDS:____________________________
WOD25: 8 ROUNDS OF: 20DOUBLE UNDERS 20KB SWING 20 SQUAT
TIME:_______________________________
WOD26: 10’ AMRAP 10 BURPEES 25 DOUBLE UNDERS
TIME:_________________________________
WOD27: 5 ROUNDS OF 400M RUN 20 K.PULL UP
TIME:___________________________________
WOD28: 10’AMRAP 20 KB SUMO DEADLIFT HIGH PULL 20 KB PRESS
ROUNDS:_____________________________
WOD29: 20’ AMRAP 400M RUN 40 SIT UP 40 PUSH UP
ROUNDS:____________________________
WOD30: 100KB SWING 100KB CLEAN 100KB SNATCH
TIME:__________________________________
WOD31: 8 ROUNDS OF: 10 KB SNATCH EACH ARM 10 CHEST TO BAR
TIME:_________________________________
WOD32: 5 ROUNDS OF: 3 MUSCLE UP 10 KB SUMO D. HIGH PULL
10K.PULL UPS 10 KB LUNGES
TIME:________________________________
WOD33: HELEN
TIME:________________________________
WOD34: MARY
ROUNDS:________________________________
WOD35: NICOLE
ROUNDS:_________________________________
INFO:
KB:KETTLEBELL 400MRUN:UGUALE A CIRCA 2’ DI CORSA
I BENCHMARK(I WOD CON NOMI) LI TROVATE SU INTERNET DIGITANDO IL NOME SEGUITO DA CROSSFIT.
CHI NON SA FARE D.U. MOLTIPLICA X3 I GIRI NORMALI CON FUNICELLA.
ATTIVAZIONE 5’ RUN 5’ MOBILITA’ GEN.
DEFATICAMENTO POST WOD: 10’ STRETCHING.
BUON LAVORO.
COACH IKER