WOD SABATO 12-09-2020
12 Settembre 2020WOD MARTEDÌ 15-09-2020
15 Settembre 2020LUNEDÌ 14-09-2020
Overhead Squat (Weight)
Metcon (4 Rounds for reps)
"Speed Demon"
AMRAP 3’s, resting 3:00 between
Round 1 – 200m Run + 15 Bar Lateral Burpees + Max Overhead Squat (30/25)
Round 2 – 200m Run + 12 Bar Lateral Burpees + Max Overhead Squat (40/30)
Round 3 – 200m Run + 9 Bar Lateral Burpees + Max Overhead Squat (50/35)
Round 4 – 200m Run + 6 Bar Lateral Burpees + Max Overhead Squat (60/40)
AMRAP 3’s, resting 3:00 between
Round 1 – 200m Run + 15 Bar Lateral Burpees + Max Overhead Squat (30/25)
Round 2 – 200m Run + 12 Bar Lateral Burpees + Max Overhead Squat (40/30)
Round 3 – 200m Run + 9 Bar Lateral Burpees + Max Overhead Squat (50/35)
Round 4 – 200m Run + 6 Bar Lateral Burpees + Max Overhead Squat (60/40)
*BikeErg: 400m
*Assault Bike: 12/9 Cal
*Row: 250/200m
*Alternativa OHS: fare i Front Squat
*Assault Bike: 12/9 Cal
*Row: 250/200m
*Alternativa OHS: fare i Front Squat
In 10 minutes find heavy set of:
3 Tempo Overhead Squat
*Tempo: hold 3 sec each rep in bottom position
*Start from Rack