WOD - BSC SAN MATTEO DELLA DECIMA - SMD
WOD è l'acronimo di Workout of the day, cioè l'allenamento del giorno.
Di seguito puoi trovare la programmazione settimanale che SMD propone per te.
Scegli fra le infinite combinazioni di esercizi che il Cross Training propone.
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Lunedì 19 Ottobre
A) Skill
Double Unders
B) Conditioning
Team of 2
12 Burpees Over the Bar
9 Syncro Box Jump
9/9 Syncro Db Hang Squat Clean ( 22,5/15 )
9 Squat Clean 70/40 kg ( partner 1 ) / 50 Double Unders ( Partner 2 )
9 Squat Clean 70/40 kg ( partner 2 ) / 50 Double Unders ( Partner 1 )
12 Burpees Over the Bar
9/9 Syncro Box Jump
9 Syncro Db Hang Squat Clean ( 22,5/15 )
6 Squat Clean 80/50 kg ( partner 1 ) / 40 Double Unders ( Partner 2 )
6 Squat Clean 80/50 kg ( partner 2 ) / 40 Double Unders ( Partner 1 )
12 Burpees Over the Bar
9 Syncro Box Jump
9 Syncro Db Hang Squat Clean ( 22,5/15 )
3 Squat Clean 90/60 kg ( partner 1 ) / 30 Double Unders ( Partner 2 )
3 Squat Clean 90/60 kg ( partner 2 ) / 30 Double Unders ( Partner 1 )
cap 16 min
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Martedì 20 Ottobre
A) Skill
Kipping C2b / Muscle ups
B) Conditioning
Team of 2
AMRAP 8 min
12-9-6
Syncro Power Snatch ( 50/35 )
Bar Muscle Ups / C2b + Push ups
rest 2 min
AMRAP 8 min
one rounds each
100 mt Run
5 Hspu
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Mercoledì 21 Ottobre
A) Skill
Rope Climb
B) Conditioning
Team of 2
60 Overhead Squat ( 30/20 )
50 Box Jump Over
40 Sit Ups MB
1000 mt Row
30 Kbs ( 32/ 24 )
20 Deadlift ( 140/80 kg )
10 Rope Climb
cap 17 min
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Giovedì 22 Ottobre
Conditioning
Team of 2
AMRAP 20 min
42 Syncro Db Snatch Alt ( 22,5/15 )
21 Syncro Db Thruster One Arm
75 Single unders ( each )
30 Syncro Db Snatch Alt ( 22,5/15 )
15 Syncro Db Thruster One Arm
50 Double unders ( each )
18 Syncro Db Snatch Alt ( 22,5/15 )
9 Syncro Db Thruster One Arm
ME Triple unders
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Venerdì 23 Ottobre
A) Skill
Toes to Bar
B) Conditioning
Team of 2
AMRAP 22 min
1000 mt Run
then
40 30 20
Pistol
20 15 10
Syncro T2b
Then
ME Wall Ball
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Sabato 24 Ottobre
A) Conditioning
AMRAP 30 min
2 Syncro Kb Russian Swing
2 Burpees
2 Air Squat
Add 2 rep to each moviment after each rounds
