ottobre 2018 - Pagina 3 di 3 - Kimeru Academy

ottobre 3, 2018

WOD 03/10/18

Warm-up: 4 rft of:
- 8 down-up
- 12 toes to KB
FOCUS: CORE & AGILITY:
- life in minutes -
25 mt military crawl
25 mt bear walk
25 mt ape walk
25 mt bw lunges
25 mt broad jump
50 mt weighted walk (60/40)
(CT 9 min)
Rest 5 min
WOD: for time
- 30 man maker
(M: 16 Kg Dbs, W: 12 Kg Dbs)
(CT 8 min)

ottobre 2, 2018

WOD 02/10/18

Warm-up: three rft of:
- 12 plank openings
- 12 V-up
- 50 SU
POWER:
Three two-min rounds for reps
@70% 1RM
- 1.st: power clean
- 2.nd: hang squat clean
- 3.rd: squat clean
Rest 2 min between rounds
WOD: for time:
- 27 thruster
- 50 DU
- 21 thruster
- 50 DU
- 15 thruster
- 50 DU
- 9 thruster
- 50 DU
(M:40 Kg – W: 25 Kg)
- CT: 15 min -

ottobre 1, 2018

WOD 01/10/18

Warm-up: 6 min amrap:
- 5 burpees feet together
- 7 squat jump
- 12 sit-up
EMOM 12 MIN:
1) 10 KB push-press (right)**
2) KB push-press (left)**
3) 10 alt. One-legged squats
**M: 24Kg / W: 16
WOD: 5 RFT of:
- row 300 mt
- 20 american swing (24/16)
- 15 T2B
(time cap: 20 min)