Friday, November 23, 2018

Class:
All
Workout Name:
WeightLifting
Description:
Hang Power Snatch + Hang Snatch
(2+1) x 3 @70/75%
(1+1) x 3 @80/90%

Power Clean from Mid Knee + Jerk + Behind the Neck Jerk
(1+1+1) x 4 @65%+

Low Bar Back Squats
5 @75%
3 @80%
1 @85%
5 @80%
3 @85%
1 @90%
10 @75%
8 @80%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Gymnastics
Description:
Forza:
52-5 dead stop strict HSPU

35 kipping deficit HSPU w/ most difficult deficit (incrementa rispetto a scorsa settimana)

Volume:
10' EMOM
3-5 strict HSPU

Scaling Options:
Forza:
101 deficit negative HSPU

55 toes on box pike push up

Volume:
10' EMOM
1 strict HSPU
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Conditioning
Description:
5 rounds of:
800m run
3min rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, November 21, 2018

Class:
All
Workout Name:
12 Days of Thankfulness
Description:
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
Row conditioning
Description:
4x500m
1 rest b/w each round
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, November 20, 2018

Class:
All
Warmup:
3 sets
5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Strict Press

5 sets:
3 Snatch Push Press+ 1 Pause OHS+ 1 OHS
Workout Name:
Weightlifting
Description:
E3MOM x 5 sets
1 Snatch Lift off to 1 off ground and hold 3sec + 1 Snatch
+ 5 tall box jumps
Partite al 60% e caricate a ogni set

E2MOM x 5 sets
1 Pause Front Squat +1 1 1/4 FS + 1 FS
Start @70%
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Gymnastic
Description:
Strict pull-ups
4x5

Weighted pull-ups
4x3

Chin ups
4x5

Weighted chin ups
4x3
Performed by 0 athletes
Podium
Male:
Female:
Class:
All
Workout Name:
Conditioning
Description:
For time

30 burpees
30 C&J @60/40
30 burpees
2 rest
200 Double Unders
20 C&J @60/40
200 Double Unders
20 C&J
Performed by 1 athlete
Podium
Male RX:
Francesco G
32:04
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
Midline
Description:
5 rounds for max effort
1 ring Row + 1 knees to chest
Feet on box

4 Rnds
10sec hollow hold
10sec hollow rocks
10 v ups
30 sec rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, November 19, 2018

Class:
All
Workout Name:
Back squat
Description:
Find your new 1RM
Performed by 0 athletes
Podium
Male:
Female:

WOD Archive

November 2018