WOD VENERDÌ 03-09-2021
3 Settembre 2021WOD MARTEDÌ 07-09-2021
7 Settembre 2021LUNEDÌ 06-09-2021
Metcon (5 Rounds for reps)
"SHINER"
On the 4:00 x 5 Rounds:
15/11 Calorie Assault Bike
12 Dual DB’s Hang Power Cleans (22.5’s/15’s)
9 Burpee Box Jumps
On the 4:00 x 5 Rounds:
15/11 Calorie Assault Bike
12 Dual DB’s Hang Power Cleans (22.5’s/15’s)
9 Burpee Box Jumps
Strict Pull-up (Max reps)
"Extra Work"
4 Sets: 8-12 Strict Pull-Ups
(Rest 1:00-1:30 between sets)
4 Sets: 8-12 Strict Pull-Ups
(Rest 1:00-1:30 between sets)
Chin Over Bar Hold (Max reps)
"Extra Work"
4 Sets: 15sec Chin Over Bar Hold
(Rest 1:00 between sets)
4 Sets: 15sec Chin Over Bar Hold
(Rest 1:00 between sets)
Completare ogni rounds sotto i 3:00 minuti. Darsi almeno 1 minuto di pausa.
*SCORE:
Il giro più lento dei 5 rounds.
*BIKE:
20/15 Cal Row
20/15 Cal Bike Erg
15/11 Ski Erg